7.3.13 – WOD


Midday group of some “WODaholics” and some “WOD Warriors” shortly after a dosage of post WOD syndrome. Good to see them get silly after a hard day’s work.


Thursday, July 4th, one class only at 8am
Friday, July 5th, 7:30am & 9am classes only for morning/midday schedule. Evening schedule remains the same.

***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 3rd: Benchmark Throwdown in Temecula. Paula H. is signed up to compete in the Masters Division. Plan on showing your community support for Paula, if you can make it to watch her. Also, registration is still open.
  • 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.



Test A: 3 attempts at a Max set of unbroken Double Unders

WOD: “Jackie”

For time:

1,000 meter Row
50 Thrusters, 45/35 pounds
30 Pull-ups

*NOTE: this WOD has a 12 minute time cap

Test B: 2 minute ABMAT challenge (partner anchored)

Post results to comments and www.BeyondTheWhiteBoard.com


Partner style for time:

5 rounds of:

20 Partner Wall Balls
20 Partner Medball Sit-up Toss

4 rounds of:

200 meter Run
20 DB Thrusters

3 rounds of:

20 Box Jumps
20 Push-ups

2 rounds of:

20 Walking Lunge Step
20 Supermen

1 round of:

100 Air Squats

*NOTE: 25 minute time cap

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

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