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. 👇🏼

https://www.pe.com/2020/04/10/closed-by-coronavirus-gym-in-corona-loans-out-equipment-for-home-workouts/

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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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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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