Bring A Friend day last Saturday was a huge success. We had over 20 new faces at CrownTown of first time CrossFitters. We just wanted to say thanks to the members who brought a guest. We had a great time and look forward to doing it again in the future. ~ 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!

Upcoming Events

• 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.

Tuesday

6:30-9:30am = 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:

Skill: landing on ball of foot
Lean in at a 5 degree angel or less

WOD:25 min AMRAP of:

400 m run
100 ft walking lunge with 25/45 plate
25 medball sit-ups ball must touch wall and start from overhead

Cool Down:
1 min barbell roll quads & calves

6-7pm = Women CrossFit

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

8-9pm = On-ramp Session #1

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

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