5.23.13 – WOD


Handstand push-ups and Power Snatches in full effect during Wednesday’s WOD. Nate C. & Tommie D. going rep for rep on the HSPU while brothers Alex R. & Bobby R. do the same during the Power Snatches. Meanwhile, Shannon B. & Nicole L. exhibit the finishing position of the Power Snatch. Sound mechanics were on display for 20 minutes. Great effort everyone! ~ WW

***Memorial Day, May 27th, there will be a special schedule. 8am & 10am classes only. Yes, of course it will be a hero WOD. It will have a CrownTown twist. Hint: you know we aren’t going to make a hero WOD easier.

***ATTN ALL CROWNTOWN MEMBERS – Every Thursday at 8:30am we are offering a Mobility Class. This program will help athletes take control of their recovery and eliminate all ailments that go along with training as hard as we do. Also, an overview of stretching techniques and the benefits of being able to perform daily maintenance on ourselves. This member perk is invaluable, so take advantage of it.

***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 & Friday


Strength: 3 rounds NOT for time of:

1 Legless Rope Climb, 15′
10 Strict Pull-ups
100 meter (out to fire hydrant and back) Farmer Carry, 70/35 pound KB or DB

WOD: 15 minute AMRAP of:

7 HR Push-ups
14 KB Swings, Blue/Pink
21 Medball Russian Twists, 20/14 pound ball (active sit-up position w/ feet off ground; each time ball touches ground it counts as one rep)

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: “BaseFit Gone Bad”

3 rounds for REPS of:

1 minute of Burpees
1 minute of Knees to Elbows
1 minute of Air Squats
1 minute of ABMAT Sit-ups
1 minute of Walking Lunge Steps
1 minute of Rest

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

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