6.10.13 – WOD


Thursday morning Mobility Class doing their thing and opening up their thoracic spine to increase range of motion for overhead movements.


Every Thursday morning at 8:30am come join the group to learn how to perform basic daily maintenance on yourself, so you can keep your body recovered from your brutal workouts.

Archived footage from the Socal Regionals of event #7. It was the final workout of the three day weekend with 225 pound Squat Cleans and Rope Climbs. The event starts at about 1:37:30 into the video. This was the top 12 and final heat. About a 5 minute piece. Click here and fast forward. I took 5th in my heat and 6th in this event. ~ 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

  • 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. The challenge is over at the moment you complete your final dunk. Be sure to hand in your packet from Fitness Wave, your folder with all of your daily nutrition logging, and, get your after pics snapped.



WOD A: Row 2k for time

*NOTE: rowers will be set for the time trial. Please note your split times, stroke rate, and total time. Use your BTWB account to take specific notes. We will need this data in order to learn how to pace according to your endurance – with that being said this needs to be an ALL OUT effort. Start strong and hold on!

WOD B: 20RM Back Squat (you should be able to hit 65% or more of your 1RM)

WOD C: 3 X of:

Max rep Push-ups
12 Heels to Heaven

Rest :90 between supersets

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 3 rounds for time of:

Run 400 meters
20 Wall Balls
20 Burpees

*NOTES: this WOD has a 20 minute time cap

Immediately upon finishing, perform 100 ABMAT sit-ups as fast as possible

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

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