Starting today, four WODs per day will be released. The final four workouts will be announced the day of the event, moments before they are to be performed. Stayed tuned tomorrow for workouts 5-8. ~ WW

***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 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. This event is at capacity. 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.
• September 14th: Dynamic Duo competition put on by Legendary Competitor is being held at Cal State Dominguez in Carson, Ca. There is a $10,000 cash purse for the winners of the RX Division. CrownTown has three teams competing at the venue. Brothers, Nick D. and Joe D. are one team, Coach WW and a training partner from LA are another team, and brothers, Calvin B. and Brandon B. are another team.

Tuesday

7-9am = 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 skill: low pull vs. high pull

Endurance WOD:

Teams of 4 perform a 25 min AMRAP of:

400 meter run
Row for calories
2 count Mountain Climbers
Burpee box jumps

*NOTE: Teams will earn two scores miles accumulated and calories rowed

6-7pm = Women CrossFit

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

8-9pm = On-ramp Session #7

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

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