5.16.13 – WOD

http://youtu.be/FW43V8J9JMY
Old video from 2011 of the CrossFit Games SoCal Regional day 1 recap. After WW won the Thruster Ladder Event. Don’t miss the action this weekend. Rose P. & WW’s schedule for Friday is posted below.

***REMINDER***this Thursday, May 16th, will be the normal Friday schedule. The gym is closed Friday-Sunday due to the SoCal Regional in Del Mar. If you normally workout on Thursday, nothing is changing. If you normally workout on Friday, your class will be at the same time, but on Thursday instead. Details are on the main whiteboard at the gym. Here is Thursday’s schedule:

5:15am CrossFit
6:30am CrossFit
7:45am BaseFit
8:30am CrossFit
12pm CrossFit
1pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
8pm BaseFit

Also, Memorial Day, May 27th, there will be a special schedule. 8am & 10am classes only. Yes, of course it will be a hero WOD.

***ATTN ALL WOMEN – Women CrossFit Facebook Page. CrownTown has a new program for you. We just added another program option. Evenings of Tuesday & Friday at 6pm. This new schedule starts on Tuesday, February 12th. Contact us for a spot in the class. Click on the link for more info. Women CrossFit

***ATTN ALL CROWNTOWN MEMBERS – The Endurance program is in full effect! Every Tuesday at 5pm. Take advantage of this CF member perk.

Upcoming Events

Thursday

CrossFit:

Warm-up:

800 meter Jog @ 65% RPE
Rest 3 minutes
400 meter Jog @ 75% RPE
Rest 2 minutes
200 meter Jog @ 85% RPE
Rest 1 minute
100 meter Sprint X 4 @ 95% RPE
Rest :30 between efforts

RPE = rate of perceived exertion

Strength: 10 minutes to practice Double Dumbbell or Kettlebell Clean & Jerk. Do sets of 3-5 r

WOD: 8 rounds of :20 of work followed by :10 of rest at each station, then move to the next station. Total workout is 19 minutes including built in rest periods.

Tabata Double Unders —> lowest number is score

Rest 1 minute

Tabata Push-ups —> lowest number is score

Rest 1 minute

Tabata ABMAT Sit-ups —> lowest number is score

Rest 1 minute

Tabata Jumping Lunges —> lowest number is score

*NOTE: the sum of all lowest rounds is your score

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: EMOM for 30 minutes perform:

4 Pull-ups
8 Push-ups
12 Air Squats

*NOTE: hold this pace for as long as possible. If you complete to workout it is just RX. If you fail, just continue trying to catch up until 30 minutes expires. Keep track of rounds and post total rounds completed

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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