Saturday’s workouts are always fun. 7:30am class

9am 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.

Upcoming Events

• 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.

Monday

CrossFit:

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

8 rounds:

1 round = 8 reps of:

Bent over row
Upward row
Strict press
Good morning
Reverse lunge (right leg)
Reverse lunge (left leg)
Thruster
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

BaseFit:

For time:

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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