8.1.13 – WOD


Denise F., our Mobility Coach, hanging out with the famous K-Star during an intermission at The Reebok CrossFit Games last weekend. Denise hit it off with the mobility master and was invited to an upcoming Mobility Certification with him. Our Mobility Class just got a little more valuable, as if it’s not already a one of a kind perk. Be sure to catch a class soon.


K-Star going over what he calls the “douche bag shoulder position” with a small crowd at The Reebok CrossFit Games last weekend. A severe case of the shoulders being internally rotated, basically. The pecs and front of your shoulders are so tight and inflexible that is causes your shoulders to come forward and upper back to hunch over. This can be addressed and fixed over time with certain mobility exercises. Come to our Mobility Class for additional tips.

***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: Bring a Friend Day to try a CrossFit workout. Class starts at 8:30am. Please register your friend with Bri@CrossFitCrownTown.com
  • August 3rd: Interbox Friendly team competition. We have three teams 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 (Rose Bowl) in Pasadena. Garrett M., Spencer M., Carly R., & Melissa I. are registered to compete against 72 teams for a cash purse.
  • August 24-25th: WOD 4 J-ROD. CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There is a $100 entry fee and a portion of the proceeds will go to The Seven Stars Foundation. 20 spots total are allotted. It’s starting to fill up, so secure your spot today. We look forward to honoring the six brave men and one woman who paid the ultimate sacrifice for our freedom.
  • 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


Skill: 3 attempts at a Max Distance Medball throw, 20/14 pounds, each style:

1) chest pass
2) soccer style
3) keg toss style

WOD: 12 minute AMRAP of:

1,000 meter Row buy-in, then:

12 HR Push-ups
6 Knees to Elbows
3 Power Snatch + Snatch Balance, 115/75 pounds

Cool down: 3 minutes X max reps of Legless Rope Climb

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: For time:

5 rounds of:

12 Medball Sit-ups
12 Box Jumps

Then, run 400 meters, then:

5 rounds of:

10 Pull-ups
10 Burpees

Then, run 400 meters, then:

5 rounds of:

8 Mountain Climbers
8 HR Push-ups

Finish with a 400 meter Run

*NOTE: 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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