Is sugar the enemy? “Iron”ically, it’s not…

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📢 Team Nutrition Challenge starts soon . Here’s what you need to know 📅 📝 🧠

Alright Ladies & Gentlemen,

We announced recently that we’re having another Nutrition Challenge. Here are the details you’ve been waiting for. Thank you for your patience.

  • Challenge officially starts March 3rd and will be 6 weeks long (exact end date TBD)
  • Sunday, March 1st at 11am at CrossFit CrownTown we’re hosting a potluck. Immediately following the potluck, Coach WW will be giving a Nutritional Workshop open to all participants of the challenge to educate you on how to build your own meal plans using the QQT method (approximately 45-60 minute workshop). If you can’t make this day you can still do the challenge. You’ll just miss the potluck and we’ll put the lecture on Facebook Live.
  • Body MetRx will be at CrossFit CrownTown on Tuesday, March 3rd all day to measure your current body fat and lean mass levels. This day officially begins the challenge
  • We’ll be considering 4 different categories equally in determining the results. Attendance, Measurements (inches), Bodyfat/Lean Mass, Before/After pictures
  • ATTENDANCE: 20 weekly visits per team will max points out for this category. 16-19 and <15 are the other ranges
  • MEASUREMENTS: Chest, Waist, Thighs and Arms. Total inches lost will be added up for each team’s total and then ranked with the entire group
  • BEFORE/AFTER PICS: Front, side and back view will be compared and ranked accordingly. Yes, these will only be posted after the challenge with your approval
  • BODY FAT/LEAN MASS: these two categories will be lumped into one scoring category. Percentage lost of fat and muscle gained ranked against the group and then ranking points compared to all teams for team score
  • $25 to enter the challenge. Prizes will be awarded to winning team(s).

Additionally, we highly recommend you get a full blood panel before the challenge starts and schedule another once the challenge is over. Blood doesn’t lie. If we look better, feel better and perform better it’s one thing. However, to actually see that you are healthier and increasing your expected life span through these habits is motivation to stick with it afterwards. Besides, we all came to this point in life through different avenues, so what one person is deficient in the other may not be. If you know what you’re lacking then we can help you fix that through nutrition/supplementation. Due to the difficulty or means of getting this done, we won’t consider this as a scoring component for the challenge. It’s simply another area of data to compare for you personally. Something measured is something improved.

On top of the lecture, you’ll all have access to the revised e-book of “how to”, calorie/macro calculator, Facebook private page just for nutrition challenge participants, weekly Facebook Live educational videos with live Q&A feedback, and your team to help keep you accountable. Based on your feedback, and the data to echo the same, our most successful challenge in the past was the one and only team challenge we did. We don’t expect this to be any different and look forward to watching everyone in the process get leaner, fitter, and healthier. Our goal is long term. We want us all to live a longer, more quality life. The things we educate you on are not quick fixes. Of course, we’ll have progress, but the point is to make sustainable changes. We are not dieting or doing anything extreme. Those never endure and we aren’t interested in pushing fads. We want to focus on what works for long term health and fitness. Take a look at some of our past winners and top performers:

Sonia in summer of 2009 before CrossFit
Sonia in April of 2011 just over a year of CrossFit
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🔥 New design zip up hoodies – presale starts TODAY ‼️

Close up
Navy blue
Baby blue

These are American Apparel, triblend, Terry cloth 497. The most popular hoodie cut we’ve done in 10 years with a fresh new logo and design.

Get one, or both by clicking here now.

Presale price is $45 each

Don’t forget to bring your rewards cards and get them stamped after you purchase. Sizes are XS-XL (sorry no XXL available with this particular hoodie). If you want this logo/design on a hoodie of similar color/cut and you wear a XXL let us know and we’ll get it for you.

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👑 CrownTown Games 🏆+ RED 🇺🇸 Shirt Friday ❗️

$20 tees sizes S-XXL
$20 Women’s tank sizes XS-XL

Less than a week to get your order in. Friday night, November 1st is your last chance. This way we can get the shirts ordered, printed and delivered to wear at our CrownTown Games.

Click here for a link to order your shirt now, or ask a Coach to order one for you next time you’re in!

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Bill Hoffman tribute workout & fundraiser

Ladies & Gentlemen,

I’m saddened to report that one of our very own community members, Bill Hoffman, has been diagnosed with Stage IV Adenocarcinoma. Unfortunately, his health is declining very rapidly. Not only is this due to the fact that he has stomach cancer, but how quickly it’s metastasized around his organs make’s it very hard for Bill to eat without severe pain. Basically, he’s surviving off of Ensure, Protein Drinks, Water and pain killers. Naturally, he’s lost a lot of weight and he has very little energy. Doctors confirm that it’s too late for any treatment, so Bill has chosen to spend his final days untreated. He’d rather spend his time with his loved ones in as little pain as possible.

A few months ago, Bill and his wife Kim of 38 years were enjoying a vacation in Italy. Bill loves to travel abroad. At the time, he and his wife were just appreciating having the chance to travel not worrying much about Bill’s health. He’s an active 62 year old. He works out BaseFit regularly 3 times per week, he likes to hike, camp and take family adventures. Why would he when he felt good and did all he did? Then he started to have some pains, went and got checked out and then got the bomb dropped on him that his days are numbered. You can imagine how this flipped everything upside down. One month having the time of his life to the next being told he has about a month left on Earth.

I went and visited Bill a couple weeks ago. For those that know Bill, know that he’s one of the nicest men you’ll ever meet. Kind of a quiet guy, but when you get to talking to him he really opens up. He has a very positive attitude and he’s just one of those guys you feel good talking to. He also has an extraordinary sense of humor (see pic below as an example). Even knowing his days are numbered, he doesn’t like to spend time dwelling on his illness. Instead, he wants to talk about good times he had, and spend as much time with his family as possible. Bill and Kim have 3 kids and 1 son in-law. Being a part of CrownTown, you most likely know his daughter and son-in-law, Danielle & Tommie Denson.



With a partner:
38 minute AMRAP of:
12 Medicine Ball Cleans, 20/14
9 Pull-ups
28 Walking Lunge Steps

Partner Rows 500/400 meters while other partner does AMRAP

*switch places with your partner after each completed Row

Bill’s DOB is 12-9-56 and he’s been married for 38 years. All of the movements in his workout were his favorite to perform.

What I did was gather some significant numbers from Bill and in true CrownTown community fashion, I designed a workout to honor Bill. I want to host this workout on Thursday, November 7th. I want to use this as an opportunity to honor Bill and his loved ones. It’ll also give anyone a chance that wants to support his family with any donations to assist in helping this family deal with this tragedy. Any member of CrownTown knows that we are all like a big family already, so when things like this happen we have the chance to come together and support one another.

We hope to see many of you there completing this workout for Bill. Anyone and everyone is welcome to perform this workout at any class we offer that day at CrownTown. Non members, friends, family, co-workers, anyone. Just fill out a waiver ahead of time and show up. Click here for waiver. Thank you in advance for your efforts in the workout and any support you provide to Bill and his family. Much love, Coach WW

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Confused about all of the different supplements? Too many options? What does what? Here are all of your answers…

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💥 5 days left to sign up for our 5 week nutrition challenge 💥

Send us a text at 951-751-8696 with any questions
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5 week Nutrition Challenge starts September 3rd!

Ladies & Gentlemen,

It is that time again. Nutrition Challenge time! Many of us enjoyed our summers, but it’s time to put ourselves in check and get back to working on our goals. Let’s be honest, nutrition is the hardest part. It’s also the most important part. That’s why just like our workouts, we are going to use our community to motivate each one of us. We are all in this together!

We’ve been at this long enough to know that it is impossible to out exercise a bad diet. With that said, if we want to make some noticeable aesthetic changes we need to make some behavioral and lifestyle changes, too. I’m talking about nutrition, not training. Training is important, but it’s easier to be consistent because there is no thinking or extra effort involved. You show up, the Coach takes over, you listen to the strategy and give 100% for the day. Repeat 4-5 times per week and you’re good to go. However, the nutrition end of things you have to shop, cook, prep and not give in to anything that’ll derail your regimen. Much more difficult to sustain. However, whatever we are doing right now is not getting us where we want to be. So we’re going to make every effort possible to ease this process for you. We’re going to teach you, motivate you, and hold you accountable. We all win!

Hierarchy of the development of an athlete (showing nutrition is the foundation

When: September 3rd-October 8th

Here is what the challenge will entail:

  1. Facebook Live (private nutrition challenge group) with Coach WW educating participants on things to do that will help you succeed
  2. Access to Coach WW’s e-book
  3. Access to Calorie & Macro Calculator for participants to learn proper intake

Things we’ll be measuring:

  1. percentage of bodyfat lost
  2. percentage of muscle gained
  3. total MEPS earned via MYZONE

Each of these categories measured will be equally weighted 1/3 of your overall score. Separately, the fat and muscle will be converted to a percentage of what you started with and where you ended. This way it will make it fair across the board. For example, someone who starts with 50 pounds of fat and gets down to 25 pounds, is the same as someone who starts with 80 pounds and gets down to 40. The person who lost 40 pounds lost more pounds, but they both lost the same percentage.

Check out some of our archived testimonies who were involved in previous nutrition challenges of ours. CLICK “TESTIMONIALS” BELOW 👇🏼

Winners will receive prizes just like our previous challenges. We will be announcing the cash and prizes periodically. We’re hoping to get some of our sponsors involved to sweeten the pot, too! Any Coach can help you get signed up by using your card on file to pay the $25 buy-in to the challenge.

Step 1: schedule your appointment with BodyMetRx (sign up sheet in lobby at gym; $39 paid directly to BodyMetRx for body fat/lean mass test))

Step 2: pay any Coach your $25 buy-in

Step 3: we’ll add you to the private Facebook Group to access the links and we’ll get started right away (if you’re one of the few without social media we can email or text you the same info)

Let us know if you have any questions. We look forward to seeing everyone leaner, stronger, fitter and smarter! Don’t forget that the CrownTown Games II will be starting two days after this challenge ends. This means if you plan on being involved with that then you can expect to perform at your peak potential.

Good luck to you all (although it’s skill not luck that will make the difference here)!

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Kids these days need to put down their iPads and move their butts…NOT these kids!

Unfortunately, these days you see all too often where our kid’s brains are overstimulated and their bodies are under stimulated. Their bodies go into “screen saver” mode so to speak, where metabolism slows down, muscles shrink and fat cells multiply. Fat cells can be increased and decreased through adolescence, but afterwards you can only shrink or expand the amount you acquired growing up. This is why it’s all on the parents to do what’s hard now, so the kids are set up for success later. Could this also be a reason why more children than ever before are developing Type 2 diabetes? YES! This used to be something only unhealthy adults got later in life. This is from lack of exercise and poor nutrition (Which can also be reversed from changing the same). Childhood obesity is also at an all time high and it’s only going to get worse. With more technology, convenience and the trap of tablet/smart phones, YouTube, video games, etc it makes it harder and harder to get outside and move.

Meet Elliot and Everett Barr. They could have easily been one of these kids I’m talking about. This is them back in December of 2018 before they put their iPads down and moved their butts. Their parents, Eric & Carrie Barr, train at our facility and have had great success adapting to our program themselves. However, like many parents they both work and although their kids mean the world to them, sometimes it happens gradually right under our noses. iPads sort of act like a babysitter and parents take the easy road instead of setting boundaries because it gives them more self time to catch up on things they need to do.

Eric and Carrie heard about a program we offered for 8-13 year olds called “BaseFit for Kids”. It’s where the parent sort of acts as an assistant Coach to the kids. The Coach here gives the class an explanation, a quick warm up and then begins the group class. The parents then help out their kids thru the workout using the knowledge they’ve acquired from training in our adult classes. We keep it fun and motivating for the youngsters. It’s up to 4 days per week for $60 for the first kid and $30 for each kid thereafter, per month. The caveat is to get these memberships, the parents must be members, too. Eric & Carrie decided to let the boys try a class. They loved it and signed up right away. Needless to say, they boys are still loving it. They’ve even changed their ways of eating at home and adapted to a fit and healthy lifestyle. Sure they still use their iPads and play video games, but it sort of took a back seat to their newfound ways. Take a look at the boys now. They each lost about 15% of their bodyweight (probably lost 15-18 pounds of fat and gained 2-5 pounds of muscle). This is them now, only 8 months later. More energy, more positive attitudes, more confidence, less fat cells, and overall much better versions of themselves.

We felt compelled to share this success story because maybe we could use them to inspire other parents or kids out there who may need to set their iPads down and move their butts, too. And, look, we realize that iPads and technology is a way of life. We aren’t against it. Our kids use them, too. We all played video games when we were younger and heck, I’ll pick up the controller and play a bit with my sons from time to time.

Keep up the great work to the entire Barr family!

– Coach WW

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💥 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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