Category Archives: Uncategorized

Wednesday CrossFit: Skill: Practice HS Holds for 10 minutes Warm-up: For quality 3 X 10 of: One legged Deadlift, KB Windmill, KB Then 20 one legged PVC good mornings Then 10 minutes to build up to a heavy Power Clean … Continue reading →

Tuesday 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 Warm-up: Build up sprints 4×100 Start with a jog Then gradually … Continue reading →

5-7pm

Monday CrossFit: Skill: EOM for 12 minutes perform the following complex: 1 Muscle Snatch 2 Power Snatch 3 Squat Snatch *add weight each set and finish as heavy as possible, but don’t fail WOD: “Diane” 21-15-9 reps for time of: … Continue reading →

Thursday & Friday CrossFit: Strength: Build up to a heavy of the following complex: Clean Front Squat Shoulder to OH Back Squat Shoulder to OH WOD: 5 rounds for time of: 200 meter Run 10 Chest to Bar Pull-ups 10 … Continue reading →

Happy New Year! Come start working on your fitness goals for 2014 today between 3-6pm Regular schedule resumes Thursday, January 2nd.

Jason B. from 5am showing us his flexibility in the pancake splits. His range of motion in the Overhead Squats is phenomenal, too. 7-10am *CrossFit members only Closed 1/1/14 Regular schedule resumes 1/2/14 (Thursday) © copyright Powered By WW, LLC … Continue reading →

5-7pm

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 … Continue reading →

Thursday & Friday CrossFit: Warm-up: 200 meter Run 100 single Unders 50 jumping jacks 25 GHDSU 12 One legged Bridge ups with :3 pause at top (12 each side) 6 Triple Unders Mobility prep: 2 minutes in bottom of OHS … Continue reading →