6.6.13 – WOD


WW going over some Rowing warm-up skills and drills with the “Wodaholics” during the midday session on Wednesday. It was a shorter row, but their mechanics looked very sound and you could see they were implementing the techniques they just practiced in the warm-up. Good stuff.

***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 15th: 5pm party to celebrate the end of the Nutrition Challenge III at Fillipi’s Pizza and Grotto in Norco.
  • April 30th-June 10th: CrownTown’s Nutrition Challenge III. Make sure you are logging your daily intake. Do NOT cheat, there’s only 7 days left.

Thursday & Friday


Warm-up: 21-15-9, reps, NOT for time of:

Row (calories), damper set at 10
Wall Balls, Heavier than normal
Russian KB Swings, Heavier than normal

Strength: EMOM for 10 minutes perform:

1 —> Squat Clean Thruster

*start at a moderate load and build up as heavy as possible in 10/5 pound increments. You choose starting load, but may only go up in specified denominations

WOD: For time:

1,000 meter Run
30 Handstand Push-ups
1,000 meter Row

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


3 rounds of:

1 minute max Calories on Rower
1 minute max V-ups
1 minute max Wall Balls
1 minute max Push-ups
1 minute max Box Jumps
1 minute of Rest

*score is sum of all reps completed for all stations

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

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