💥 Best way to alleviate joint pain ❗️

Over the past couple of decades my bodyweight has ranged between 195-235 pounds. That range is 19-39 years old. During that time I have trained like a bodybuilder, CrossFit athlete, endurance athlete and martial arts. I have also tried many different nutrition regimens, such as, Paleo, Keto, Zone, no regimen (that’s a regimen too – haha), macros and QQT (my current method).

Furthermore, I have tried many different joint supplements that claim to alleviate joint pain. Some work and some don’t. Although even the ones that help don’t work as well as what led me to write this blog post.

I can honestly say that at 39 my joints feel better than they did a decade ago. And, arguably the best they have ever felt. I think some of that is wisdom. I have experimented a lot and learned a lot in the process. The best way to eat, the best way to train, etc.

I see a lot of people who could benefit from what I’m about to tell them. They may or may not workout already, but most of them don’t follow a nutritional regimen. They don’t weigh and measure their food (energy balance) and they don’t eliminate foods that wreck havoc on their joints through inflammation. Is it nutrition I’m talking about that eliminates joint pain? No! To see the full article just click here and pay $10,000 for $1 per week for the next 10,000 weeks. JK!

It’s the by product of exercising consistently and following QQT. Harvard (you may have heard of them) explain it in simple terms here.

The moral of my post is quit looking for something other than the obvious. If you have excess bodyweight it is contributing to your joint pain. Make sure you train 4-5 times per week, stretch daily, follow QQT and I assure you that you will also feel better than you ever have. I apologize for not having a pill, powder or potion that’s going to be your cure. Instead of looking for a route that appears to be less difficult, come to terms with the fact that the only way to get to looking and feeling your best is working hard and eating right.

And for those of you in process currently, keep up the strong work. Nothing worth it ever happened overnight. It’s a process, we take a couple steps forward, a step back, a step forward, as long as we are moving forward we are moving in the right direction.

CrossFit, SHRED, BaseFit, Yoga, QQT, sleep, REPEAT! It’s the CrownTown way.

Cheers to crushing life CrownTown Gang!


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RED Shirt Friday


What is R.E.D. Friday?

RED is an acronym that stands for Remember Everyone Deployed. R.E.D. Friday was created to remind people of our heroes overseas and show that we are thinking of them. People across the country wear red every Friday to serve as a reminder and spread the message of how important it is that we keep our troops in our thoughts. So, on Friday’s at CrossFit CrownTown, we will support RED Friday with “RED Shirt Friday”. Read more about the history of RED Friday here.

Additionally, CrossFit CrownTown will donate $5 from every shirt sold to the Air Force Aid Society, which is the official charity of the United States Air Force. What’s awesome is that for every $1 donated, the AFAS will provide $3 to Airmen. That means every shirt sold will actually provide $15 of support from AFAS to Airmen in need. ✈️

*These shirts are the same brand/model as our “CrownTown Games” shirts and our standard blue gym shirts. Sizes S-XL are $25 and there’s a $2 add-on for XXL. See designs below and place your order today. You can click on the link provided, or have a Coach put your order in for you.

Thank you for your support!


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CrownTown Games pics…

Thanks to @lifebyanthony (Instagram handle) for the amazing pics…

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2019 CrownTown Games – CTG apparel ❗️

2019 CrownTown Games 💪🏼🏆🏋🏻‍♂️🤸🏽‍♀️

image (2)

Womens tank

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Womens tee


Mens tee

All shirts are $20. Order yours now, so we can wear them for the event. Ideally, we’ll submit the order midweek next week and have them the following for week 2 of the CTG. All shirts are Next Level Apparel, and the men’s tees are the same cut as the blue ones. The other tanks and shirts are all women sizes and also Next Level. You can order yours by asking a Coach at the gym or clicking on the link below.

Click to here order your shirt(s) now!



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Save the date; Annual CrownTown Holiday Party announced 🎉 RSVP today 🎟

Each year we found that some members were unable to attend the party due to other work parties and holiday obligations. Therefore, we’ve decided to help alleviate that holiday rush by simply pushing our party out until after the 1st of the year. 

📍Where: Luna Modern Mexican Grill

📆When: Friday, January 11th, 2019

🕖Starts: 7pm

🕚Ends: 11pm

We look forward to celebrating the holidays and ringing in the New Year with all of you during a night of music, dancing, food and drinks! 🍹🍻🌮🕺🏻💃🏻

RSVP here now

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How to reduce the likelihood of unfavorable weight gain during the holidays. (Impromptu Nutrition Challenge); 30 days

*updated Sunday, 11/18

We’ve extended the starting date until Tuesday, 11/20 due to not everybody having a Facebook and allowing those that don’t a chance to get involved with the challenge.

📝Studies show that the majority of Americans put on the most amount of unwanted weight during the holidays. I wouldn’t disagree that rings true to us as well. Most people in SoCal are highly motivated in the beginning of the year, or during the summer. Towards the end of the year many people lose motivation to eat right and have excuses in the back of their minds “I’ll just start fresh Jan 1st eating good”, or “just the holidays and then back at it 100%”. Screw that mindset!


💪🏼 Very quick and very easy:

• $20 buy in WINNER TAKES ALL !

• before & after pics only

• Coach’s committee decides winner based on biggest visual change in 30 days

• starts this Saturday, 11/17

• ends Sunday, 12/16

• No body fat, no attendance, no MEPs! Want to cheat during Thanksgiving? Fine, pics are all that matters and 1 day in 30 is not a big deal, but if people have the normal holiday mindset it’ll be far more than 1 day of slipping

Take your before pics and bring $20 cash to the gym on Monday or Tuesday to enter !

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Thanksgiving week gym schedule; and some insight on food

Hey CrownTown Fam,

We wanted to share our holiday week schedule in advance, so you can plan to get your 3+ workouts in for the week. Here it is:

WCF schedule 👆🏼

White = Coed CrossFit

Gray = BaseFit

Dark Blue = SHRED

Light Blue = Endurance

Red = WCF & Coed CrossFit

Also, somethings to keep in mind for the holiday. Thanksgiving is a holiday to be with family and reflect on what you’re thankful for. NOT to pig out and make the holiday about food. We all are very aware that no matter how often and how hard we workout, that it will not make up for poor nutritional habits.

Here’s a valuable tool via Instagram post for how to respond to the uncomfortable comments people make (apparently studies show the #1 stressor of people trying to eat good is social situations):


• always eat protein first (protein regulates the insulin response of foods)

• eat slow; chew your food slow (it takes 16-20 minutes for satiety to kick in; if you eat fast you will most likely overeat)

• one plate is enough (3-6 ounces of meat, some vegetables, a starch, etc). Try not to overdo the gravy and sauces those are where sugar and fats are abundant

Remember that a moment on the lips is a lifetime on the hips!

Happy Thanksgiving!

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SHRED/Open Gym; come workout with a Coach

Hello All,

We wanted to send out a memo, as it relates to the SHRED classes. We offer these classes 4 times throughout the week (Tuesday 7:30am & 4pm, Thursday 7:30am, Friday 4pm). Originally, everyone at the gym during that time would be doing the SHRED workout. Although, some still do this, some are doing the CrossFit workout, while others are making up a different workout they missed. All of these are fine. In fact, we’ve decided to make this time “Open Gym”, and an opportunity for the members to workout along side some of their Coaches. There will always be a Coach on site that will be happy to answer any questions you have. All of the other classes we offer require full attention from the Coach. That’s why there’s never a Coach working out while they are Coaching.

With all of this in mind, we have some really fit Coaches. That’s why we recommend having some fun, get inspired and join them for a workout. If you still want to do the posted SHRED workout, the BaseFit workout, or makeup last week’s Endurance class those are all okay, too; just know the Coach won’t call up the group to go over the workout, or warm you up. The Coach will make themselves known and then you are free to join them for the workout, or do your own thing. This Open gym time is for all CrossFit members only. 

Let us know if you have any questions or concerns.

Thank you,

-CrossFit CrownTown Staff

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🔝 quality apparel only:

Next Level tees same as our heather gray version last run

Baseball tees are soft triblend Next Level brand

zip up hoodies are American Apparel F497 same make/model as our original hoodies that have proven their worth since 2011. Option for logo on front or back. We tried many styles and we’re coming back to this one for a reason.

All unisex sizing, first time royal blue baseball tees and hoodies, and first time royal blue with this logo.

For a limited time only you can save 💰 by placing your order now. Click on the attached link and place your order now. 👍🏼


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💥 New Promotion starts today❗️

💪🏼 Give some Fitness…get some Franklin’s! 💵

A referral is the best compliment we can receive. And, we do get many referrals (thank you!). In the past, we make sure to recognize and typically give you some supplements or apparel. Now, we’ve decided to take it a step further and for the next 6 months we are offering this tiered referral program for all current members:

  • 1 qualified* Referral = $75 retail gift card for any retail item sold at CrossFit CrownTown

  • 2 qualified* Referrals = 1 month FREE membership 

  • 3 qualified* Referrals = $100 gift card to the place of your choice

After 3 referrals, we will continue to offer the same reward over and over with no limit to how many you can receive. For example, you’ll get an additional $100 gift card for each qualified referral. As another example, someone who refers 4 people in the next 6 months will be rewarded with a $75 retail credit, 1 free month membership, and $200 in gift cards.

Thank you in advance for your referrals and we look forward to getting as many of your friends/family to reach their health and fitness goals while getting you rewarded! Let us know if you have any questions. Text us at 951-751-8696 or email at poweredbyww@gmail.com

*a qualified referral is any CrossFit membership with a 6 month agreement

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