5.29.13 – WOD


Spencer M. ripped 545 pounds off the ground for a new gym record after “CrownTown Murph” on Memorial Day. Here he is pictured finishing the lift. Solid work, Spencer! Make sure you give him props when you see him. That doesn’t happen from chance. ~ WW

***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 Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this member perk.

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

Upcoming Events




“Crazy Delicious” (CFNE)

Every 3 minutes for 7 Rounds:

3 Rope Climbs
10 (each arm) 1-arm KB/DB Push Press, 53/35
3 Deadlifts – climb to a heavy set

Post results to comments and www.BeyondTheWhiteBoard.com


Partner WOD w/ Medball:

20 minute AMRAP of:

20 Partner Wall Balls (stand on either side of pull-up bar and throw Medball over bar to one another)
20 Box Step Ups (w/ Medball in hand step up on box, step down, chest pass to partner on other side of box = 1 rep)
20 Medball up-down (throw ball to partner, drop down and touch chest & thighs, stand up and catch ball = 1 rep)
Run 200 meters carrying Medball (passing as needed)

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

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