8.8.13 – WOD


BaseFit getting down with the Fran-esque WOD on Monday night.

Nick DiNieri going big with a 305 pound Overhead Squat on Wednesday. 20 pound PR.

Thursday at 8:30am is Mobility class. Here is the MWOD:


***ATTN ALL MEMBERS*** during the month of August there will be no 9am Saturday CrossFit class. 7:30am is the only CrossFit class on Saturday

***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.

Thursday & Friday


Skill: SMART goal 10 minute EMOM:

Odd minutes = SMART goal #1, 5 reps
Even minutes = SMART goal #2, 5 reps

WOD: 8 minute AMRAP of:

8 V-up Sit-ups
6 Handstand Push-ups
4 Alternating DB Snatch, Heavy

Rest 3 minutes

6 minute AMRAP of:

Same as above

Rest 2 minutes

4 minute AMRAP of:

Same as above

Rest 1 minute

2 minute AMRAP of:

Same as above

*score is total rounds during total of 20 minutes. Begin each AMRAP where you left off on previous one

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 20 minute AMRAP of:

10 Squat Thrusts
10 KB Swings
10 HR Push-ups

Cool down: 5 minute AMRAP of:

ABMAT sit-ups

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

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