🗣 Join the Nelson family at 10am Saturday morning for “Social Distancing”❗️🦾

🎥 Coach WW’s Zoom Link

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Today @ 5pm Kid’s CrossFit & 6pm Conditioning WOD + Upper body pump sesh with Coach WW

Use the relevant app above for a direct link into the classes.

Kid’s CrossFit:

We’re going to get outside and get creative today. I wanted to give you advance notice, so you can start gathering some items you can use in tonight’s workout, “Obstacle Course”. Any ropes, bars, benches, PVC pipes, broomsticks, chairs, buckets, mats, or anything else we can use in our obstacle course tonight.

Warm-up: Paper, Rock, Scissors

2 rounds of:

1 minute Burpees

1 minute Air Squats

*with a 4 minute running clock, face your partner and play a game; loser does the movement, then play another game; repeat

WOD: 5 rounds of “Obstacle Course”

we’re going to design a course at the gym and we want you to design one outside of your home. We want there to be about 5-6 obstacles with stations between each obstacle that will be designated with:

  1. 15 Lunge Steps
  2. 10 Situps
  3. :10 Bottom of Squat Hold
  4. 10 Push-ups
  5. 15 Tuck Jumps

Everyone’s course will be different, but we’ll be going through it at the same time. Between each obstacle you must stop and perform the designated reps of that particular movement. For the obstacles lets do some army crawls, swings/hangs, jump overs, forward rolls, etc. Get creative.

*after each run through we will rest while our partner goes, or 90 seconds if you don’t have a partner

6pm Conditioning Class:

Conditioning WOD:

18 minute EMOM of:

Minute 1 = 15 Plate ground to overhead

Minute 2 = 10 Burpees to Plate

Minute 3 = 9 Shuttle Runs, 10m

*adjust reps as needed to get :40 on / :20 off

SHRED Bodybuilding:

10 minute alternating EMOM of:

odds = 10 Strict Press + 10 Hand Release Push-ups

evens = 10 Bicep Curls + 10 Hand Release Push-ups

*use an empty barbell, a set of dumbbells, a kettlebell or a plate

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CrownTown – Home Fitness Challenge

Support your local box fundraiser

Home Fitness Challenge
One of the recent in house Open competitions
Support your local box fundraiser

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart.

Event Format

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.

This At Home Fitness Challenge is FREE!

If anyone wants to donate as a “competition fee”, when the competition is over CrossFit, Inc will send 100% of the funds to CrossFit CrownTown. Just be sure to register with our community.

Full event details here

Keep in mind you don’t need any equipment and workouts are completely adjustable for all fitness levels. The first workout is this Friday, April 3rd.

Mainly, we see this as an opportunity to help keep us focused during these times. We have the nutrition challenge, a MYZONE competition, a free 90 minute massage contest and this At Home Fitness Challenge. When the workouts are announced, I will include them in the weekly programming. That means we’ll all be doing the workouts anyway, so we may as well sign up!

***use your existing CrossFit Games account, if you have one already***

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Contest: Green + Blue total MEPs (MYZONE) under CrownTown during lock down win a 90 minute massage from The Float State in Dos Lagos. Here are the standings through the first week…

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This week’s online schedule will be reflected in your Zen Planner app soon; until then take a look here…

2020 CFCT Coach's Schedule - ONLINE 3_30_20

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Online classes and email notifications


Did you know before the “lock down” we offered 12 different workouts each week? Now with the new online schedule during “lock down” we offer more workouts. 14 total workouts including the addition of CrossFit Kids & a nutrition class from Coach Wayne. That means more opportunities to workout, include the whole family and learn more about nutrition. If you aren’t taking advantage of this extra time to invest in yourself, you’re really missing out.

Another note is some are under the impression that if they can’t make the scheduled workout at the actual class time that they’re missing out. For Zoom that is true. However, we keep the workouts up on Facebook and they’re dated for your convenience. Watch them from the beginning anytime and go through the class with the Coach.

Email/text communications:

If any member opted out of any of our emails or text the system opts you out of all of them. Including receipts for purchases etc.

If you did this and want to reverse it, please send an email to:


“I think I am opted out of receiving communications from CrossFit CrownTown please opt me back in my Name is _______ my email address is _________”.

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Join Coach Wayne on Facebook Live today at 2:00pm to discuss how you can enhance your immunity

Click here for direct link to Facebook Live

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💥 ONLINE CLASSES start tomorrow…here’s how to join us!

ONLINE ONLY schedule starts Wednesday, 3/25

Zoom links:

Coach Wayne’s classes

Coach Cindy’s classes

Coach Sarah’s classes

Coach Matt’s classes

Instructions for when you join the room:

Please join 5-10 minutes before the scheduled class time, so the Coach may check you in to the class using the following details.

– It will ask you to enter your name. PLEASE ENTER YOUR NAME (MEMBER NAME) OR ELSE YOU WON’T BE ALLOWED TO STAY. We need to know who is in the room for attendance and to interact with you.

– If we don’t know who it is, that person may be removed from the virtual room, as this is only for current CrossFit CrownTown members.

– Please mute your mic when entering the room. Please remember to activate your video cam; we would love to see you!

– Zoom will give you the option on which screens to view. You can select “speaker view” to watch only the Coach or “gallery view” to see everyone in the room. 

– You will have an option to mute and unmute yourself as well. During class, we will ask everyone to mute their mics for a better experience and use the “raise your hand” feature if they want to talk.

REMINDER: you must mute yourself in order to keep background noise down so everyone can understand the Coach clearly. Once you do this you can also double tap the Coach screen and it will maximize the size of the Coach’s screen and allow you to not see the others in the class.

For the Facebook Live video, please click here. You also must be a current member to participate in the online workouts.

🗣SUPPLEMENT SALE for all CURRENT members during “lock down”. 20% off all supplements. We’ll send email and text online order forms twice per month. When your supplements arrive, we’ll text you to arrange your pick up.

We’re also going to be adding a Kids class that will allow members kids to participate in a workout that is tailored for our young ones. The whole family can have some fun together!

If you are NOT a member, and are interested in participating in our online workout classes, please email us at admin@crossfitcrowntown.com and we’ll let you know how to get an ONLINE ONLY membership.

Thank you and we’ll see you online soon!

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Equipment disbursement party

When: tomorrow – Friday, March 20th

Time: 10am-12pm

Where: CrossFit CrownTown

I will be there checking out equipment to all current members. I am prepared to empty the gym out, so we will be able to perform some highly effective home workouts together.

Members with multiple family members on their account will take precedence on large items, such as rowers, skis and bikes.

Everything else will be first come first serve. We will do this orderly and as fair as possible. I’m prepared to go as extreme as taking straps down from the rafters so people can hang rings or ropes on their trees. Nobody who is committed to our program will leave without equipment.

Equipment is all cleaned with CDC approved cleanser.

Members may stay in vehicles in order to maintain safe distances.

Much love,


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