Nick D. exhibiting a beautiful bottom position in the Overhead Squat. Doesn’t get much better than this. I say it all the time, but you can increase your strength dramatically by improving range of motion and flexibility. Make sure you work on it daily. ~ WW

***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.

Tuesday

6:30-9:00am = CrossFit open gym hours

9:30-10:30am = Women CrossFit

12-1:30pm = CrossFit open gym hours

5-6pm = Endurance class / CrossFit Open Gym time

Endurance WOD:

Every 2 minutes for 16 minutes: Run 200 meters
Every 1:30 for 12 minutes: Run 200 meters
Every 1 minute for 8 minutes: Run 200 meters

*this workout is 36 minutes long and the clock is a running clock

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

8-9pm = On-ramp Session #9

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

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