6.12.13 – WOD


June’s On-ramp getting down on some walking lunge steps during their WOD.

***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. Winners will be announced at this time.
  • 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. Deadline to have everything in is Wednesday, June 12th by 9pm.
  • July 20th-21st: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.



Skill: Practice Snatching for 15 minutes. Use this time to do a 1RM snatch, skill transfer exercises from the snatch (snatch balance, snatch pulls, snatch drops), Burgener Warm-up, etc. Your choice.


WW Special

For time:

50-40-30-20-10 Double Unders
10-8-6-4-2 Shoulder to Overhead, 185/120 pounds
1-2-3-4-5 Rope Climb, 15′

*NOTES: this WOD has a 20 minute time cap; round 1 is 50 DU-10 S2O-1 RC, round 2 is 40 DU-8 S2O-2 RC…etc

Post results to comments and www.BeyondTheWhiteBoard.com


For time:

Run 800 meters
30 Box Jumps
20 Walking Lunge Steps
30 Air Squats
20 Medball Thruster
30 Reverse Walking Lunge Steps
20 Box Step Ups
30 Jumping Air Squats
20 Medball Clean
Run 800 meters

*NOTES: this WOD has a 25 minute time cap

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

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