7.25.13 – WOD


BaseFit on Monday night during partner “Kelly”. These guys and gals have really been cranking up their intensity lately. It’s awesome to see an improvement in their fitness and the visual results that come from it. Keep up the great work everyone. ~ WW

Don’t forget Mobility Class Thursday morning at 8:30am with Coach Denise. Especially after that hero WOD “Gallant” it’s safe to say everyone can benefit from it. Here’s a look at tomorrow’s MWOD:


***ATTN CROSSFIT MEMBERS*** this Saturday there is only one class at 7:30am. This means the 9am class is cancelled due to The CrossFit Games.

***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!

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.

Thursday & Friday


Warm-up: Tabata Row

WOD: For time:

Alternating Split Jerks, 155/105 pounds

20 Double Unders after each round

*NOTE: this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Partner Chipper for time:

150 KB Swings
150 KB Goblet Squats
150 KB OH Walking Lunge steps

*NOTES: one partner working at a time. This WOD has a 25 minute time cap

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

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