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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🗣 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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🗣 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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