7.15.13 – WOD


CrownTown Community at the Battle of the Boxes team competition in Upland at CrossFit Kinnick on Saturday. Garrett M., Spencer F., Carly R., and Melissa I. teamed up together for the first time and competed against 20 other Advanced teams. They finished in 7th place out of 21 teams. A top 1/3 finish is very good, but what’s really impressive is that they earned a 2nd place finish in the second WOD, and set a fifty second improvement over their practice run one week prior. The only team that finished ahead of them in that workout was the hosting gym’s team who finished 1st place and only beat them by 2 seconds. Every second counts!
Regardless of their placing, the entire CrownTown community is very proud of these four for their great representation. A great display of dedication, consistency, and hard work during the weeks of training leading up to the competition. If you missed seeing them in action, don’t worry they are scheduled for two more in the next month in a half. Check the ‘Upcoming Events’.


Carly at the top of her Kettlebell swing exhibiting perfect mechanics.


Melissa cranking out some wall balls in the last event while all the spectators watch in amazement, as they go on to set the fastest time of the day, until the final heat when the first place team edged them by a mere 2 seconds.


Garrett and Spencer pumped up after demolishing the final workout.

***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

  • August 3rd-4th: 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 3rd: Interbox Friendly team competition. We have a team registered, so come show your support for the CrownTown community by cheering on Jamie M., Brett R., Yvette M., & Kim Wisnia, several of whom is their first competition.
  • 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.



Skill: 10-20-30 reps NOT for time of:

Calorie Row
Handstand Walk, feet as measurement for distance (meters if you can already do HS walks)
L-sit hold for seconds

Strength: 12 minutes to build up to a heavy single rep Power Clean

WOD: “Power Elizabeth”

21-15-9 reps for time of:

Power Clean, 135/95 pounds
Ring Dips

*NOTE: this WOD has a 12 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Partner WOD:

50-40-30-20-10 reps for time of:

Dumbbell Thrusters
ABMAT Sit-ups

*NOTES: this WOD has a 25 minute time cap. One partner working at a time

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

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