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
Monday
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
BaseFit:
Warm-up: not for time:
400 meter Run
50 Double Unders
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
WOD:
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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