5.30.13 – WOD


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

Thursday & Friday


Warm-up: NOT for time (strict if possible)

21-15-9 reps of:

Handstand push-ups


“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


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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