9.12.13 – WOD


Wednesday we said farewell to our long time member, Dylan Merriam. He’s moving across the United States to embed himself in the life of a motocross professional. Where he’ll spend the next year training, riding, racing, living and breathing what it will take to become a pro. We wish him all the best and are very confident his hard work will pay off. Hopefully, we’ll see him during the holidays. Later Big D!

***ATTN ALL MEMBERS***due to the Dynamic Duo competition this weekend and all of CrownTown’s involvement, the Saturday schedule will be limited to one CrossFit class at 7:30am only

Upcoming Events

  • 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.
  • September 28th: Saturday workout at Santana Park in Corona at 7:30am followed by Kickball games and a community picnic
  • September 29th: Prospective Regional Athlete meeting. At 6pm Sunday evening we invite any CrownTown member with interest in competing in the 2014 Reebok CrossFit Games Open who would like to be a part of the Regional team. In 2013 we missed qualifying by only 3 spots, which means with a little bit more preparation this year we’ll be ready. The only details you need to know at this moment is if you’re interested then show up to the meeting. If you’re not there, we’ll assume you’re not interested.

Thursday & Friday


Warm-up: 3 rounds for Quality of:

8 Strict Pull-ups
10 Heavy Russian Kettlebell Swings
12 Calorie Row

Test: 10 minutes to establish a 1RM Shoulder Press

WOD: “Donny”

21-15-9-9-15-21 reps for time of:
225 pound Deadlift

*NOTE: this WOD has a 20 minute time cap

Cool down: stretch for 10 minutes

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Armando Rodarte’s birthday WOD. With a partner for time:

28 Wall Balls
28 Burpees
28 Wall Balls
28 Double Unders
28 Wall Balls
28 Kettlebell Swings
28 Wall Balls
28 Toes to Bar
28 Wall Balls
28 Jumping Lunges
28 Wall Balls
28 ABMAT Sit-ups
28 Wall balls
28 Pull-ups
28 Wall balls
28 Kettlebell Goblet Squats

*NOTE: this WOD has a 28 minute time cap

MWOD: @ 8:30am Thurday

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

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