7.22.13 – WOD

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A few athletes during the mobility class partnering up and working on the hip joint. This class meets every Thursday at 8:30am, and Coach Denise always has you feeling better when you leave.

***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: Interbox Friendly team competition. We have a team registered, so come show your support for the CrownTown community by cheering on Team One with Jamie M., Brett R., Yvette M., & Kim Wisnia, and, Team Two with Andrea H., Bobbi E., Melissa E., & Melissa O., several of whom is their first competition.
  • August 17th: WOD Gear Team Series competition all day at Cal Tech in Pasadena. Garrett M., Spencer M., Carly R., & Melissa I. are registered to compete against 72 teams for a cash purse.
  • August 24-25th: 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:

Skill: EMOM for 10 minutes:

Odd minutes = 5 rep SMART goal #1
Even minutes = 5 rep SMART goal #2

WOD: 21-15-9 reps for time of:

225/155 pound Deadlift
135/95 pound Overhead squat

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Partner 25 minute AMRAP of:

Run 400 meters together
30 Alternating Box Jumps, 24/20 inch box
30 Partner Wall Balls, 20/14 pound ball @ 10/9 foot target

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

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