8.14.13 – WOD


The survivors of the “CrownTown Mile Beatdown” on Saturday.

***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. Spectator fee is only $1 this year. The team has three events. #1 @ 10am, #2 @ 2:58pm, #3 @ 4:48pm.
  • 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.



Skill: EMOM for 10 minutes perform:

1 Snatch @ 70% of your 1RM (perfect technique)

Strength: Front Pause Squats 3-3-3-3-3, full 3 second pause at rock bottom

WOD: 21-15-9 reps for time of:

Ring Dips w/ turnout at top (external rotation)

*NOTE: this WOD has a 12 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: For time:

1 mile Run
75 KB Swings
60 Wall Balls
45 Burpees
30 Pull-ups
1 mile Run

*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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