- 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.
Strength: Every 2:30 for 5 rounds perform 2 reps of Power Clean + Push Jerk
*these do not have to be touch and go. You may guide the bar down, reset, and perform the second rep, as long as it is initiated within :10 of completing the first rep
WOD: How many Fran’s can you get in 10 minutes?
10 minute AMRAP of:
21-15-9 reps of:
Thrusters, 95/65 pounds
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit: Teams of 3 complete:
200 Calories on Rower/Airdyne
300 Air Squats
400 meter Run (together)
300 Double Unders
200 Kettlebell Swings
*break up reps anyway, as long as only one person works at a time and the run is done together
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013