💪🏼 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 firstname.lastname@example.org
*a qualified referral is any CrossFit membership with a 6 month agreement
We are accepting new requests for July’s “Be Lean & Save Green”. The deadline is this Friday, June 15th. You can also submit a form to make any changes to your current plan. See details below.
“Essential Package” 2 item subscription: 10% off
“RX Package” 3 item subscription: 15% off
“Athlete Package” 4+ item subscription: 20% off
⭕ Here are some of the benefits:
✅ Never pay for shipping
✅ Cancel anytime
✅ Change your package anytime
✅ Restart anytime
✅ Always get a discount (up to 20%!)
✅ 3 Monthly Package Options
✅ Never run out of product
We decided to come up with this program to help us save time with ordering supplements. There are many different brands/flavors to choose from and it’s a challenge to keep the right inventory in to support your needs. Instead of guessing, ordering too little/much, wasting products that aren’t sold, selling out of popular products you want to buy and are completely out of. Forcing you to go without product while we wait for the order(s) to arrive.
Now with Be Lean & Save Green we’ll place our orders specifically based on your requests, and we’ll have your orders ready for pick up at the beginning of each month. You won’t have to worry if we have your favorite flavor or product in stock. Your name will be on your product and it won’t be sold to anyone else. We’ll handle the transaction automatically with your payment info on file.
Of course, we’ll still be stocking and selling products not part of Be Lean & Save Green. However, they will be full retail price since we are basically keeping the products in stock until someone purchases them. Given the fact that you are helping us save time, we are showing our appreciation with the chance for you to save up to 20% on all of your supplement needs. Simple. You save us time, we give you a discount! All supplements qualify.
*offer excludes C2O, FitAid, Aqua Hydrate, and RX Bars
**subject to change without notice
Let us know if you have any questions. We look forward to getting as many of you set up as possible and streamlining your supplement needs.
New video up on Coach Wayne’s YouTube channel addressing the above. Watch, comment or “like” and don’t forget to subscribe to his channel so you get emailed all new uploads.
This coming Monday (Memorial Day, May 28th, 2018), in true CrownTown tradition, we will be performing “Murph” as our workout of the day. We will also have a special schedule for the holiday. We’re doing it a little bit different this year learning from previous years in an attempt to improve the class experience. Here’s how it will go down:
✅ Gym opens at 6:45am and closes at 10:00am
✅ A clock will start every hour starting at 7:00am, 8:00am, and the last one at 9:00am. So, we will have 3 different groups going through the workout.
✅ We’re also providing options for the workout. This way you can choose one that best fits your needs. (we realize it’s a hero workout and the common mindset is to just do the whole thing and try RX, but that’s not a normal mindset for longevity; this is a lot of volume and can effect the rest of your week, or even more. The main thing is that we sweat, get a good workout and honor a great man, which doesn’t matter which version you do and you can achieve all of those things)
✅ a warm up will be posted at the gym for you
▫️ Option 1️⃣:
Do the workout as written (recommended 6+ months training experience at CrownTown), or even add a weight vest (recommended 1+ years experience at CrownTown)
▫️ Option 2️⃣:
Partner up and split the reps however you would like. Run alternating 400s, or Run the whole mile together, split reps, etc –> one person works and one person rests
▫️ Option 3️⃣:
1/2 “Murph” aka “Smurf” that is for time: Run 800m, 50 Pull-ups, 100 Push-ups, 150 Air Squats, Run 800m
About Michael Murphy:
Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on 28 June 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.
The U.S. Navy ship, the USS Michael Murphy, and several civilian and military buildings have been named in his honor.
As I’m sure many of you noticed, we changed our class structure about 6 months ago to include 10-15 minutes of mobility before we start to warm-up and activate your body for the strength and/or workout of the day. The reason wasn’t due to the fact that we just started to realize how important mobility was. In fact, we’ve known that for years and we’ve been telling you, too. That’s just it. We advised everyone to do it, but only a small percentage of you actually did it. Now we don’t advise any of you to do it. Instead, we include it as part of the 60 minute class schedule. We use foam rollers, lacrosse balls, bands, stretching and strengthening to ensure we prep your body for moving it’s best that day.
Many people confuse mobility for flexibility. With mobility, you are able to perform functional movements at full range of motion without any restrictions. Someone who is flexible can still lack balance, coordination and strength in order to perform the functional movement with full range of motion. Flexibility is more of a component of mobility. When someone lacks mobility, they increase their chances of getting an injury. What happens is they compensate with other areas of their body and the movement breaks down in attempt to achieve the full range of motion with inefficient movement. Instead, we should recognize the mobility we have, and strive to improve our range of motion without any restrictions or changes in our movement patterns. Keeping the movement sound, and slowly, but surely unlocking more range of motion. This is where our prep comes in and we use mobility to unlock more range of motion before the training session. We do this specific to our movements in that particular workout. Then we optimize our mobility efforts through strengthening that newfound range of motion in our training. This way we develop more range of motion, balance, coordination and strength starting from our warm-up/activation and finishing in our workout of the day. This is a process and it improves daily, with consistent mobility and training at CrownTown. Another way to expedite this is to attend one of our two weekly Mobility classes. We’re fortunate to be one of very few CrossFit gyms that has a staff Doctor of Physical Therapy teaching the class. These classes are every Thursday at 8:30am and every Saturday at 8am. It’s been awhile since we have posted about the program, but we’ve had it successfully running for 5+ years now.
Coach Wayne Willette with Denise four years ago.
The best part of attending these classes is 60 minutes of pure mobility. 10-15 minutes is what we include in the CrossFit classes, but if you really want to improve your mobility more rapidly, expedite recovery, learn more about proper movement and recovery techniques then you need to start attending one of Denise’s classes. Seriously, we know that the majority of people spend their working hours in less than ideal positions. The more time you spend in ideal positions and reversing poor movement/posture, the better you will look and feel.
More about Denise here:
The coach of this class, Denise Franks, has a unique level of expertise as a Doctor of Physical Therapy (DPT). She as worked at an extremely busy physical therapy clinic for over 13 years in which she has treated thousands of patients dealing with a multitude of injuries. Prior to that, she was a certified athletic trainer and has an extensive background in sports related injuries. Denise is an original member of CrossFit CrownTown and brings a unique perspective on injury treatment and prevention, specifically involving CrossFit movements.
Coach Wayne giving Denise a little taste of her own “medicine”.
FUN FACT: Denise’s mother was Coach Wayne’s 5th grade teacher. Denise and Wayne have known each other since elementary school. Also, Coach Wayne played little league with her high school sweetheart and husband, Rob Franks. Wait, there is more. Coach Wayne’s father and Rob’s mother went to high school together. That’s what you call history! Life long friend’s who get to work together. Awesome.