8.22.13 – WOD


WOD 4 JROD workouts 9-12 are released!

If you haven’t ordered your Salt Stick yet, you might want to go to this store, http://www.onetri.com, in Irvine area.

Athletes involved should plan taking Friday completely off and Thursday should be an active recovery day. So, an example of Thursday would be a light jog/row/Airdyne with foam rolling, LaX ball, stretching (mobility class at 8:30am is perfect).

—> Reminder to all members there will be no Kids Class this Friday, or CF Class this Saturday. Normal schedule will resume next week.

Mobility WOD for tomorrow morning at 8:30am. Don’t miss it. Stay supple my friends!

***ATTN ALL MEMBERS*** there will be NO classes on Saturday, August 24th. The WOD 4 JROD event will be going on and the gym will be open only for this event. Feel free to come by and support anytime between 6am on Saturday-6am on Sunday

***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! NO CLASS ON FRIDAY, AUGUST 23RD. NORMAL CLASS AND TIME WILL RESUME NEXT WEEK.

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.

Thursday & Friday


WOD: “31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible) of:

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Partner WOD:

20 rounds for time: (10 rounds each)

6 Dumbbell Snatch
12 Walking Lunge Steps
2 Turkish Get-ups

*NOTES: Partner A does one round, while Partner B is planching, after the round is complete, partners switch. If actively resting partner comes out of planche, the working partner must stop until Planche is resumed. 30 minute time cap

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

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