6.27.13 – WOD


The perfect snatch

***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 13th: Battle of the Boxes team competition. 8am-7pm. Teams of 4 (2 men and 2 women) with Intermediate and Advanced divisions. We have one Advanced team so far. Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you plan to come support the CrownTown community in Upland. Registration is still open. Click on the link above for more info.
  • 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.

Thursday & Friday


Strength: in no more than 7 sets, find your 1RM Bench Press **12 minute time cap

WOD: Partner style 20 minute AMRAP of:

Partner A rows 250 meters
Partner B performs Max rep Push-ups

*score is total amount of push-ups

Post results to comments and www.BeyondTheWhiteBoard.com


Tabata Mash-up of:

Jumping Lunges
Dumbbell Push Press

Rest 1 minute

Tabata Mash-up of:

Planche Hold

Rest 1 minute

800 meter Sprint for time

*NOTE: each Tabata mash-up is 8 minutes long. Whereas, :20 of max rep Jumping Lunges, :10 of rest, :20 of max rep DB PP, :10 rest = 1 round. 8 rounds total.

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

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