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ATTN: Parents re: Kids CrossFit today…4pm class starts NOT 5pm

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Tuesday, Cinco de Mayo 🌮WOD w/ guest appearance

Good evening CrownTown Fam,

Here is the direct link for Tuesday morning’s workout. CLICK HERE

I will be taking a test for the Air Force all day tomorrow.

Thank you for your understanding. Have fun watching Christian Younes go HAM‼️

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Adrenal Cocktail 🚀 | ⬆️increase energy, ⬇️lower blood pressure & decrease water retention 💦

Most of us are extremely imbalanced, as it relates to the dynamic duo Potassium and Sodium. It is more likely that we are lower on Potassium and higher on Sodium. Especially, those of us on a whole food diet that predominately comes from real foods versus the cheap, preserved options that are packed with Sodium. The RDA suggests a minimum of 4,700 mg of Potassium per day. 2,300 mg is the RDA for Sodium. If you are active and reside in an area that is hotter in climate, then we can assume your minimums are higher than the aforementioned amounts. Although, I can’t prescribe certain dosages, one thing is clear and that is you should be consuming at least twice as much Potassium than Sodium. Most of us are not.

There’s an article published by Harvard Medical School that explains when we have too much sodium and not enough potassium that our body rids out the excess sodium via urine. Unfortunately, this rids potassium, too. Then what we have is a further imbalance of high sodium that water follows. This causes water retention and increased blood pressure, which puts excess load on the heart.

List of symptoms from Jigsaw Health that your adrenals are fatigued:

  • Bloating (water retention)
  • Heavy caffeine use
  • Stress
  • Low energy
  • Tired in the morning and more energy in the evening
  • Poor immune system
  • Cravings for salty foods

Separately from water retention, these minerals being balanced have so many roles and a main function is allowing the muscles to relax and contract properly. Many of us have tight muscles, prone to strains/cramps and chalk it up to being “dehydrated”. This must mean you need to drink more water, right? Wrong! You do not need more water, you need more minerals. At this point, we all know we should be taking bio-available magnesium throughout the day. In addition to that, we should be consuming 2-3 adrenal cocktails between meals in mid morning and mid afternoon daily.

If you click on the Harvard article above, you will see a list of foods that contain high amounts of Potassium and Sodium. You should be eating a whole food diet where you add Sodium to your foods for taste. Potassium, on the other hand, should be consumed predominantly from foods. It is challenging to get enough of these minerals from food alone when you are on a clean diet, so that is where these Adrenal Cocktails come in. The Whole Food Vitamin C (Camu Camu Powder) is what helps delivery of these minerals to the Liver. This way our body can put the full dose to work.

In general, any “Adrenal Cocktail” recipe should deliver approximately:

  • 375mg of Potassium
  • 460mg of Sodium
  • 60mg of Wholefood Vitamin C

Here is what I take as my DIY recipe:

  • 1/4 teaspoon of Cream of Tartar
  • 1/4 teaspoon of Icelandic Sea Salt
  • 1/4 teaspoon of Camu Camu Powder

Here is a capsule product that includes the recipe outline above, if you don’t want to make your own. CLICK HERE. Obviously, the DIY is more cost effective, but regardless both options give you what you need.

We are excited for you to feel better. What better time to start this than during “lock down” and while it starts to heat up? Let us know how you feel.

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🗣 ATTN ALL PARENTS; get your kids involved

Prior to lock down, we didn’t offer a kids program. Now we have a Monday, Wednesday and Friday online class for kids at 5pm. Using the Zen Planner app to see the schedule and clicking directly on the Zoom link will take you right to the class. If you happen to miss the live stream, or want to make up a class later then go to the Facebook member page to find the link we copy/paste in the comments of the original Facebook stream. It’s a recording of the Zoom. For instance, here is yesterday’s session.


This is a 45 minute fun filled session that includes a warm up, teaching them a new skill, a workout and a warm down. We also teach the kids about nutrition and overall health. We know that kids are out of school for months, so missing out on recess, 100 mile club, sports and other physical activities can have adverse long term effects. Please take the time to plug your kids in. Download the apps on their devices, help them get started and encourage them to get involved. This can be their PE, recess or sport they are missing.

Some benefits we have noticed at home is improved behavior, going to bed on time, eating healthier, more confidence and more.

Did you know? Through adolescent years, the number of fat cells acquired is a combination of genetics and lifestyle. That being said, you can minimize the amount of fat cells your kid has for their entire life. After adolescence the fat cells can only expand and contract, but the amount stays the same. In other words, with lack of exercise and poor eating habits, the parents are responsible for the amount of fat cells their kids acquire. It should be a high priority to all parents to reduce the amount of fat cells to as little as possible and once the child is grown it’s on them to shrink or expand. You did your part, but right now they don’t know any better. It’s on YOU!

This service wasn’t provided prior to lock down. We added it to provide you with more value at no cost to you. If you have kids, there’s no reason why they shouldn’t be involved with us. Please do not hesitate to reach out if you have any questions, or need help with the technology.

We look forward to seeing more kids participate. Shout out to all of the parents who have been regularly participating. The Franks, the Aguilar’s, the Barr’s, the Van Munyen’s, and the Perez’s.

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SugarWOD 🔊| a superior WOD tool 🚀 | please check this out 👀

Volume on | quick explanation

If you have an iPhone CLICK HERE to download SugarWOD – it’s free

If you have a droid CLICK HERE to download SugarWOD – it’s free

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In about 90 seconds you learn How-to make a great tasting and VERY healthy dinner…

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Tomorrow’s workout demo; plus mobility, warm-up, strategy and how-to tweak and adjust for at home training

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CrossFit CrownTown article in today’s Press Enterprise. 👇🏼


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How-to Join the Online Classes | Zen & Zoom

Step 1: Downloand the Zen Planner Member App (do NOT try to login here first) | go to step 2 first

Click here for Apple
Click here for Google Play

Step 2: Go to CrossFit CrownTown’s Zen Planner site to login initially. Click here. After logging in to the website, now you may go login to the Zen Planner Member App.

Step 3: Download the Zoom App

Click here for Apple
Click here for Google Play

Step 4: Open up your Zen Planner Member App and mimic the actions in these screenshots:

Click on the desired class (in this case “Virtual Coach Matt”)
Then click on “JOIN NOW”
Then it will prompt you to enter our universal password (we will email this to you and we already posted it on the Facebook Private Member Page)
Now you are working out with us!

Email any questions to admin@crossfitcrowntown.com , or if you need a password reset from Zen.

Thank you and we look forward to seeing you online.

Coach WW

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