9.30.13 – WOD


We have no idea who this is, but we see he is clearly excited to get a pic in with the Crown. Good stuff.

Upcoming Events

  • 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


CrossFit: Squat Total & “Bring Sally, Up”

A: 12 minutes to find a 1RM Back Squat

B: 12 minutes to find a 1RM Front Squat

C: 12 minutes to find a 1RM Overhead Squat

D: “Bring Sally, Up“, 135/95 pound Back Squats

E: 100 Medball Russian Twists, every time you break perform 20 Supermen (feet elevated, 20/14 pound ball)

Post results to comments and www.BeyondTheWhiteBoard.com


Warm-up: not for time:

400 meter Run
50 Double Unders
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups


3 rounds for reps of:

1 minute Max calorie Row
1 minute Max rep HR Push-ups
1 minute Max rep Dumbbell Snatch
1 minute Max rep Knees to Elbows
1 minute Rest

Cool down:

25 V-ups
25 Good mornings
25 ABMAT Sit-ups
25 Supermen

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

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