***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.

Wednesday

CrossFit:

Strength: Front Squat

2 Sets of 3 Reps @ 75%
2 Sets of 2 Reps @ 80%

WOD: Five rounds for time of:

205/135 pound Power clean, 3 reps
10 Burpee pull-ups

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Three rounds for time of:

Run 200 meters
Walking lunge, 100 ft
50 Squats
25 Supermen

*NOTE: 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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