8.7.13 – WOD


64 years mature is our very own Robbie S. bench pressing last week. She’s constantly getting stronger and setting new personal records all the time. Quite amazing and such an inspiration to all. Especially, to the people who have no legitimate excuse as to why they aren’t pushing themselves like Robbie does. We are proud of you, Robbie!

***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.



Warm-up: Partner Rowing Race

WOD: EMOM for 10 minutes:

1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk

*add weight each round, as long as you completed the complex and form was good

Strength: Find a 1RM OHS

*no more than 3 failed attempts

Challenge: one set of max rep Muscle-ups or Pull-ups (work to skill level)

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 10 rounds for time of:

100 meter Run
10 Walking Lunge Steps
10 Air Squats
100 meter Run
10 Sit-ups
10 Push-ups

*NOTE: this WOD has a 30 minute time cap

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

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