***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:
Skill: 10 minute EMOM of:
Odd minutes, 5 reps of SMART goal #1
Even minutes, 5 reps of SMART goal #2
Strength: 12 minutes to build up to a heavy Clean or Snatch (based on WOD selection, you must lift accordingly)
WOD: Pick one:
For time:
“Grace” 30 Clean & Jerks, 135/95 pounds
– or –
“Isabel” 30 Snatch, 135/95 pounds
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
6 minute AMRAP of:
“Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats)
Rest 3 minutes
5 minute AMRAP of:
5 Kettlebell Swings
5 Burpees
Rest 2 minutes:
4 minute AMRAP of:
10 Double Unders
10 Sit-ups
Rest 1 minute:
3 minute AMRAP of:
10 meter Shuttle Sprints
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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