6.26.13 – WOD


Good thing he’s not a member at our gym, or he’d own the leaderboard.

***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday 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.




For time:

9-7-5 of:

Hang Squat Snatch, 135/95 pounds
Bar Muscle-ups

*NOTE: this WOD has a 15 minute time cap


Every 2 minutes and 30 seconds for 6 rounds:

Sprint 200 meters
Jog 200 meters

Post results to comments and www.BeyondTheWhiteBoard.com


For time:

21-15-9 of:

Wall Balls

*200 meter jog after each round

**NOTES: 25 minute time cap

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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