- 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. WE’VE EXTENDED THE RSVP DEADLINE TO MONDAY, NOVEMBER 4TH.
Warm-up: Tabata Row or Airdyne
Strength: Barbell Good Mornings 5-5-5-5-5
*add weight each set, finish heavy
WOD: 5 rounds for time of:
10 Chest to Bar Pull-ups
20 Wall Balls, 20/14 pound ball @ 10/9 foot target
30 Double Unders
*this WOD has a 15 minute cap
Cool down: Begin this immediately following your workout:
Walk 200 meters
10 Lunge steps
Jog 200 meters
10 Strict Toes-to-Bar
10 Bridge ups
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Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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