Another cool shot of the venue for Regionals. This was right before the Rope Climb/Squat Clean event. Last one of the weekend.
***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.
- April 30th-June 10th: CrownTown’s Nutrition Challenge III. Make sure you are logging your daily intake. Do NOT cheat, there’s only 19 days left.
Skill warm-up: 1/2 Flight Simulator NOT for time:
Do unbroken sets of Double Unders at 10-15-20-25-30-35-40-45-50. If you are just getting your Double Unders down then do 5-10-15-20-25-20-15-10-5. If you don’t have your Double Unders yet you can do
100 Burpees for time attempts and just practice for the amount of time the coach allots for the 1/2 Flight Simulator to be completed
Strength: EMOM for 10 minutes perform:
– 1 Power Snatch
– 1 Hang Power Snatch
WOD: 10 rounds for time of:
12 Power Snatch, 95/65 pounds
*NOTE: this WOD has a 20 minute time cap
Post results to comments and www.BeyondTheWhiteBoard.com
AMRAP 20 minutes of:
10 Wall Balls
10 Box Jumps
Partner’s running a 400 meter. Keep track of cumulative rounds.
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013