***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.
• August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.

Monday

CrossFit:

Strength: Clean Pulls 3-3-3-3-3 work between 80-90% of 1RM Clean

WOD: 12 minute AMRAP of:

6 Power Clean, 135/95 pounds
6 HSPU
200 meter Run

Core building: Not for time:

3 X max rep Toes-to-bar, immediately followed by 12 Quality Barbell Good Mornings, 95/65 pounds

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 20 minute AMRAP of:

25 Double Unders
10 Burpees
5 Pull-ups

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

© copyright Powered By WW, LLC 2013