Category Archives: Uncategorized

Mobility class at 8:30am Thursday morning Thursday & Friday CrossFit: Warm-up: Bring Sally Up with PVC OHS Strength: Find a 2RM Thruster from the ground WOD: EMOM for 14 minutes: Odd minutes max Wall Balls for :45, 20/14 pounds at … Continue reading →

Wednesday CrossFit: Endurance: Grab a partner and do 5 rounds of: Row 500 meters *one partner rows and the other rests **workout is over when Rower reaches 5,000 meters WOD: 6 rounds, each for time, of: 4 Power Cleans, 225/135 … Continue reading →

Tuesday 5:30-6:30am = Women CrossFit 6:30-9am = CrossFit open gym hours 9:30-10:30am = Women CrossFit 12-2pm = CrossFit open gym hours 5-6pm = Endurance class / CrossFit Open Gym time Skill: Tabata bear crawl for distance WOD: 4 rounds for … Continue reading →

Monday CrossFit: Strength: Find your heaviest of the following complex: High Hang Squat Clean Hang Squat Clean Ground Squat Clean Push Press High Hang Squat Clean Hang Squat Clean Ground Squat Clean Push Jerk High Hang Squat Clean Hang Squat … Continue reading →

3-6pm

Saturday CrossFit: 7:30am & 9am: it’s “Secret Saturday” WOD is announced upon arrival Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level © copyright Powered By WW, LLC 2013

Gym is closed for Thanksgiving Happy Thanksgiving to you and yours from CrossFit CrownTown Special Black Friday schedule: 2pm – WOD 4pm – WOD *Gym is open from 2-5pm only on Friday Recipe: Paleo Thanksgiving Stuffing Ingredients 1.5 lb ground … Continue reading →

Relocation update: Paint ☑️ Flooring arrived ☑️ Next up are build outs, sound system, and second pull-up rig installation. More soon… Wednesday CrossFit: Skill: 12 minutes to work on either Hang Power Clean or Hang Power Snatch *build up to … Continue reading →

Tuesday 5:30-6:30am = Women CrossFit 6:30-8:30am = CrossFit open gym hours 9:30-10:30am = Women CrossFit 11:30-1:30pm = CrossFit open gym hours 5-6pm = Endurance class / CrossFit Open Gym time A) 100 burpees for time 10 min cap 5 min … Continue reading →

4-7pm