Everyone gathered around while “CrownTown Murph” was being explained.
10 minutes later they were all at the peak of Mt. CrownTown, with a 45/25 pound on their back.
***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
- June 1st: Femme Royal all female competition at Valley CrossFit in Van Nuys. Coach Amber and Melissa Ingold are teaming up this Saturday to compete in the RX Division. Click here for more info. Time and location details here.
- April 30th-June 10th: CrownTown’s Nutrition Challenge III. Make sure you are logging your daily intake. Do NOT cheat, there’s only 12 days left.
Thursday & Friday
CrossFit:
Warm-up: NOT for time (strict if possible)
21-15-9 reps of:
Handstand push-ups
Pull-ups
WOD:
“The Bear Complex”
5 Rounds of 7 repetitions of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*NOTES: Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is not a timed workout, this is for max weight only. Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
5 rounds for time of:
200 meter Run
30 Sit-ups
200 meter Run
30 Supermen
– rest 2 minutes
One set of max rep unbroken KB Swing, Blue/Pink
*NOTES: this WOD has a 20 minute time cap
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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