Saturday’s workouts are always fun. 7:30am class
HAPPY FATHERS DAY TO ALL THE CROWNTOWN FATHERS IN OUR COMMUNITY!
***ATTN ALL PARENTS***Kids Strength & Conditioning starts this Friday, June 21st at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!
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.
- 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.
Retest: 5 minute AMRAP of “Cindy” (compare to previous test from before Nutrition Challenge)
WOD: “The Grappler”
1 Bar (65/45 pounds)
30 Burpee penalty if you part bar down during a round
1 round = 8 reps of:
Bent over row
Reverse lunge (right leg)
Reverse lunge (left leg)
Straight legged Deadlift
1 minute rest after each round
*NOTE: this WOD has a 30 minute time cap
Post results to comments and www.BeyondTheWhiteBoard.com
150 Kettlebell Swings
*NOTES: every time you stop swinging you must complete one round of “Cindy”. 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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