For the second straight year the CrownTown crew was fortunate enough to experience the CrossFit Games all together. Thanks to Nate C. for securing the awesome section. The group keeps growing each year. This was a pic of us on Sunday during the final two events. Great times.

Tuesday

***Gym hours are 5:30-7:30am, 9-10am, 12-2pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting class

9-10am = Women CrossFit

12-2pm = Extra Open Hours

5-6pm = Endurance class / Youth Strength & Conditioning program / Extra Open Gym Hours

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:

Power Cleans 50|4×2 60|3 70|3 75|3 80|3 83|3 85|2 80|3

F.Sq+Jerk 50|4+4 60|3+3 65|3+3 70|2+2 75|2+2 80|2+2 85|2+1 test|2+1

Squat 60|4 75|4 80|4 85|3 80|4 75|4

Strict Press 4 of 5

Endurance WOD:

Warm up: 
7 min row EMOM get off rower and perform 4 burpees over the rower.
2 RFQ:
8 squat therapy
10 A squats
12 dead bugs with a 5# plate

Strength:
Backsquats 
Add 10# to 1RPM then calculate 60,65, and 70%. 
5×60%
5×65%
5×70%
1 set of max reps @50%

WOD: 30 min 
Teams of 3 
800m run with 55/35 plate
Row for calories
Burpees
Details: teams will rotate on runner. Keep track of 800s, calories, and burpees for a team score.

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

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