6.13.13 – WOD


A shot of the Endurance group on Tuesday. They did some 200 meter Sprints with a 400 meter active recovery for intervals. Coach Sarah has been doing a great job with this group. There are a few select athletes that attend the class regularly. Last week the group “tested” their hard work with a 5k time trial. And, they all smashed their old times with an obvious increase in their endurance. One notable performance was Tim M. who sprinted ran his 5k in 19:05. Legit! ~ 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. Winners will be announced at this time.
  • 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.

Thursday & Friday


Strength: Bench Press with same grip as shoulder press 5-5-5-5-5, AHAP, but no spotter/extra help. Try to complete as if you were lifting alone having a spotter only for a lift off and/or safety reasons. Keep your elbows in tight, feet planted, and, gluteus engaged

WOD: 6 rounds, each for time of:

16 Kettlebell Swings, Red/Blue
8 Pull-ups
Sprint to first fire hydrant and back (touch ground w / both hands and touch KB with both hands)

Rest 2 minutes between each round

*NOTES: score is total time after 6th round is completed. Try to keep rounds consistent

Post results to comments and www.BeyondTheWhiteBoard.com


For time:

4 rounds of:

200 meter Run
20 Kettlebell Swings

Rest 3 minutes

3 rounds for time of:

30 Walking Lunge Steps
20 Pull-ups

Rest 2 minutes

2 rounds of:

20 Push-ups
20 SDHP w/ KB

*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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