Category Archives: Uncategorized

   Dustin C. and Michael S. storming through “Beat the Coach Week 2”.  Monday CrossFit Strength: Build to a heavy 1 rep Squat Clean  WOD: 4 rounds for time of: Run 200 meters  30 Wall Balls, 20/14 5 Squat Cleans, … Continue reading →

     First week of the CrownTown Barbell Club and it’s off to a great start.  Thursday/Friday CrossFit SMART Goal Work: EMOM X 10 of: Odd minutes = SMART Goal #1 Even minutes = SMART Goal #2 Ex: HSPU, Pull-ups, Rope … Continue reading →

   Team Crowntown qualified to compete at Wodapalooza 2016!! On Jan 14-17 Melissa Murphy, Paige Field, and Kyra Bolinger will represent CrossFit CrownTown in Miami, Florida!  But we need your help!  Despite all of our hard work we still need … Continue reading →

   Thanksgiving crew gettin’ silly post WOD.  Monday CrossFit Strength: E2MO2M x 5 sets of: 2 Front Squats + 1 Split Jerk  WOD: 15-12-9 reps for time of: Clean & Jerks, 135/95 Chest to Bar Pull-ups  Optional Accessory Work: 3 … Continue reading →

Thursday & Friday CrossFit: Warm-up: 5 minute AMRAP of: 5 Heavy Wall Balls 5 Heavy Russian KB Swings 5 Toes to Bar (strict if possible) Strength: OHS 5-5-5+ @ 60/70/80 percent of your 1RM, then 3 X tempo OHS of … Continue reading →

Wednesday CrossFit: WOD: “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups … Continue reading →

Tuesday ***Gym hours are 5:30-8:30am, 9:30-10:30am, 12-2pm, 5-9:30pm, details below*** 5:30-6:30am = Women CrossFit 6:30-8:30am = CrossFit open gym hours 9:30-10:30am = Women CrossFit 12-2pm = CrossFit open gym hours 5-6pm = Endurance class / CrossFit Open Gym (WOD is … Continue reading →

5-7pm

Monday CrossFit: WOD: 5 rounds for time of: 30 Double Unders 20 Wall Balls, 20/14 pounds @ 10/9 foot target 10 Ring Dips (must muscle-up for Rx) *this WOD has a 12 minute time cap Strength: Deadlift 5-4-3-2-1 BaseFit: WOD: … Continue reading →

Thursday & Friday CrossFit: Warm-up: At a moderate pace: 1 minute of Rowing 1 minute of Double Unders 1 minute of 60′ Shuttle Jogs 1 minute of Jumping jacks 1 minute of Airdyne Then, CrownTown foam roll sequence Strength: EMOM … Continue reading →