Upcoming Events
- October 26th: NLI Battleground Series II at American Sports Center. Tommie D. is signed up and a few athletes are on the waiting list. Venue and schedule details TBA
- December 14th: CrossFit CrownTown’s Formal Holiday Party. The event will be that Saturday evening from 5-11pm at the Canyon Crest Country Club in Riverside. Tickets are $20 and include dinner, dancing, and raffle prizes. RSVP today.
Monday
CrossFit:
Skill: 12 minutes to establish a 3RM Hang Squat Clean
WOD: 8 minute AMRAP of:
3 Power Cleans
3 Knees to Elbows
6 Power Cleans
6 Knees to Elbows
9 Power Cleans
9 Knees to Elbows
*145/100 pounds
**continue this sequence as long as you are able within 8 minutes
Post results to comments and www.BeyondTheWhiteBoard.com
Cool down: 100 Flutter Kicks (2 count) with an EMOM do 7 Supermen
BaseFit:
WOD: Five rounds for time of:
Run 800 meters
30 Kettlebell swings
30 Pull-ups
*45 minute time cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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