8.15.13 – WOD


August’s On-ramp group after their 4th session on Tuesday night. Assistant Coach Bri and I took the group of 14 new CrossFitters through three fundamental skills before they did a workout with Box Jumps, Sprinting, Sit-ups and Walking Lunge Steps. Then we finished it off with an introduction to eating right. They’re motivated and we’re excited to see them move forward towards an improved quality of life. ~ WW

MWOD: 20130814-155958.jpg

***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 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.

Thursday & Friday


Skill: Tabata Double Unders

Strength: Clean Pulls 3-3-2-2-1-1 —> add weight each set

WOD: Three rounds for time of:

Run 400 meters
21 Burpees
12 Hang Power Clean, 135/95 pounds

*NOTE: this WOD has an 18 minute time cap

Cool down: Couch stretch 3 minutes each leg

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 5 rounds for time of:

30 Plate weighted squats
20 Mountain Climbers (2 count)
10 Plate weighted push press
20 ABMAT Sit-ups
30 Jumping Jacks

*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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