Upcoming Events
- September 28th: Saturday workout at Santana Park in Corona at 7:30am followed by Kickball games and a community picnic. Bring your friends, family and kids. We’ll have a barbecue going so bring your own meat and whatever else you’d like to have. After the kickball game we’ll hang out and have a picnic. Look for the CrossFit CrownTown canopy near the parking lot at the top of the park.
- September 29th: Competitor’s Program released. 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.
- Today-October 19th: Inland Empire Hot List. Please cast your vote to confirm what we already know, which is the BEST CrossFit gym in the IE.
- October 26th: NLI Battleground Series II. Tommie D. is signed up. Venue and schedule details TBA
Wednesday
CrossFit:
Warm-up: 10 minutes to complete 4 rounds for Quality of:
10 Heavy Wall Balls
5 High Box Jumps
5 Weighted Strict Pull-ups
WOD: 3 rounds for time of:
15 Hang Power Clean, 135/95 pounds
15 Burpees
*this WOD has a 10 minute time cap
Strength: 10 minutes to establish a 20RM Front Squat
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
WOD:
For time:
Run 800 meters with a Medicine Ball
100′ Lunge Steps with Medball overhead
50 Medball cleans
50 ABMAT medball sit-ups
25 Toes to bar
50 Push-ups
50 Jumping Jacks
25 Burpees
25 Jumping med ball throws
50 Air Squats
25 Knees to elbows
50 supermen
400 meter Run
*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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