12.30.13 – WOD


Introducing Brian’ Bowls. They have been gracious enough to provide the CrossFit CrownTown community with a chest freezer in the lobby of our new facility. This will be to receive FREE deliveries of Brian’s Bowls. They basically prepare fresh Paleo style meals that are frozen and then delivered. A new menu is released weekly. You place your order by Sunday evening in order to receive it by the following Friday. My wife and I have been purchasing bowls from them for a few months now. They are easy to prepare (microwave or oven), convenient, and most importantly healthy. For those of you that say you don’t have time to eat healthy, we’re not sorry to inform you that excuse no longer applies. Visit their website, create an account, and order away. Just make sure you select CrossFit CrownTown as your delivery address. Get your order in by Sunday and you’ll look forward to receiving your healthy bowls by Friday. This should also be a good resource for those of you getting involved with our challenge. Also, you’ll be happy to know that CrossFit CrownTown has a microwave on site that will be accessible to all CrossFit CrownTown members during lunch hours and evening hours M-F. http://www.briansbowls.com/. *please note that CrossFit CrownTown is not affiliated with Brian’s Bowls. We simply provide you with an opportunity to receive free delivery and storage of their products. Let us know if you have any questions.

NYE Schedule: Gym is open from 7-10am (no classes just open gym format)



Strength: 1RM OHS

WOD: 21-15-9 reps for time of:

OHS, 95/65 pounds

Cool down: Pancake Splits for 5 minutes


WOD: For time:

Run 600 meters
50 Box Jumps
40 KB Swings
30 Pull-ups
20 Burpees
20 Sit-ups
30 Push-ups
40 Mountain Climbers
50 Air Squats
600 meter Run

*this WOD has a 30 min time limit

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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