***ATTN ALL MEMBERS***this Thursday, October 31st, is Halloween. The special schedule for the evening time is 4pm, or 6pm ONLY. CrossFit or BaseFit is welcome to join either class. By the way, the coach’s are talking about a Burpee penalty for members not in costume. This means the 5pm, 7pm, and 8pm are cancelled.
Upcoming Events
- November 2nd: Interbox Friendly in Fontana. Brett R., Jamie M., Yvette M, and, Kim W. are registered to compete as a team for the second time together.
- November 9th: Battle of the Boxes team competition in Upland. We have one team registered with Coach John, Dom R., Coach Sarah, and, Carly R. Come out and support the CrownTown athletes.
- 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.
Wednesday
CrossFit:
Hero WOD: “Walsh”
Four rounds for time of:
22 Burpee pull-ups
185/115 pound Back squat, 22 reps
Run 200 meters with a 45/25 pound plate overhead
U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.
*this WOD has a 45 minute time cap
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
Partner up:
In a 5 minute window:
Run 800 meters, with remaining time do an AMRAP of:
3 ABMAT Sit-ups (partner A)
3 ABMAT Sit-ups (partner B)
*this equals 1 round
Rest 1 minute
5 minute AMRAP of:
3 Wall Balls (partner A)
3 Wall Balls (partner B)
Rest 1 minute
Another 5 minute AMRAP with the same concept of:
3 Box Jumps (partner A)
3 Box Jumps (partner B)
Rest 1 minute
Another 5 minute AMRAP with the same concept of:
3 KB Swings (partner A)
3 KB Swings (partner B)
Rest 1 minute
One more 5 minute AMRAP with the same concept of:
3 HR Push-ups (partner A)
3 HR Push-ups (partner B)
*add up your total rounds in all 5 stations for your score
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013