CFCT – CrossFit Gym in Corona, CA

Hey everyone, it’s that time again. The California Regional is May 13-15 and the team’s shirts have been designed. You can wear the same shirts as our athletes, plus know that every shirt that is purchased helps our team with expenses from the annual 3 day competition. 

Ladies tanks $25 each – order here

The top 30 teams in the state of California are battling it out for the top 5 spots to advance to the CrossFit Games at StubHub Center in July. Here is our 3 man/3 women roster:

Men

1. Ian M.
2. Corey T.
3. Wayne W.
4. Spencer M. – alternate 

Women

1. Ashley G.
2. Melissa M.
3. Merisa D.
4. Paige F. – alternate 

Men’s tees $25 each – order here 

On behalf of the team, we are excited to represent the CrownTown community and give everything we have to do our best to make you proud in Del Mar. We thank you very much for your support and can’t wait to look up in the stands to see a huge section of these fresh tees and tanks chanting “Team CrownTown” as we feed off your energy all weekend. 

Team Captain,

Wayne Willette 

CLICK HERE TO ORDER NOW!!!

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We are currently accepting applications to begin the interview process for hiring a part time Coach. Multiple revenue streams available:

• must be CFL1 certified 

• must be willing to work early mornings and/or evenings 

• must have experience 

Please email resumes to poweredbyww@gmail.com 

© copyright Powered By WW, LLC 2016 

6pm warming up Team style on Wednesday. 

160429

WARM-UP

160429A

EMOM x 10 minutes of:

odd minutes = SMART Goal work

even minutes = Mobility exercise

WOD

160429B

For time:

55 bar facing burpees

34 overhead squats

21 muscle-ups

Men use 95 lb.

Women use 65 lb.

Time Cap: 20 minutes

ACCESSORY WORK

A. 3 x 15 Dumbbell Pec Flys

B. 3 x 15 Dumbbell Bent Over Rows

C. 3 x 15 Dumbell Lateral Raises

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016 

Athlete: Lorenzo G. 

CROSSFIT

WARM-UP

160428A
EMOM x 10 of:

odd minutes = SMART Goal Work

even minutes = Mobility exercise

WOD

160428B

2016 Masters Event 3

15 minute AMRAP of:

55 Double Unders

15 Chest to Bar Pull-ups

5 Hang Power Cleans, 155/105

ACCESSORY WORK

A. Accumulate 60 seconds of L-sit hold

B. 3 x 20 Push-ups

C. 3 x 10 Dumbbell Bicep Curls, each arm

BASEFIT

WOD

160428BF
5 minute AMRAP of:

20 Mountain Climbers, single count

10 V-ups

-rest 2 minutes

5 minute AMRAP of:

5 Burpee Plate Jumps

10 KBS

-rest 2 minutes

5 minute AMRAP of:

20 Russian Twists, single count

10 Push-ups

-rest 2 minutes

5 minute AMRAP of:

10 Squat Thrusts

10 Hollow Rocks

MOBILITY WOD

Warm up: 2 rounds

10 bilateral ER band

                  10 kb rows bent over

                  10 banded y w with foam

                  10 plank on rows

Shoulder * 4 with band

Sleeper stretch

Couch stretch plus 

Quad release 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016 

5pm crushing some Handstand Push-ups.

MONDAY

Saturday WOD:

Teams of 3 for time:

100 Calorie Row 

80 Box Jump Overs, 24/20 

60 Deadlifts, 225/155

40 Toes to Bar 

20 Push Jerks, 135/95

40 Pull-ups

60 Front Squats, 135/95

80 Jumping Lunges 

100 Double Unders 

#CrossFit #CrownTown #Team #WOD

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016 

  
Autumn S.’ son rockin the CrownTown gear. We have a few kids tees left. Grab one up front so your kid can look this tough, too. 
CROSSFIT

WARM-UP

160422

EMOM X 10 of:

Odd minutes = SMART Goal Work

Even minutes = Mobility Exercise

WOD

160422B

AMRAP in 12 minutes of: 

5 Handstand Push-ups

7 Hang Squat Cleans, 115/75

9 KBS, Red/Blue

Run 100 meters

ACCESSORY WORK

A. 2 minute max rep Strict Toes to Bar 

B. 50 Hollow Rocks

C. 50 Reverse Hypers, light (click here for demo) 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016 

Burt Reynolds & Coach WW doppelgänger. #NoShaveNovember

160421

CROSSFIT

Team CrownTown from right to left Paige F., Ian M., Merisa D., Wayne W., Melissa M., Spencer M., Ashley P. and we’re just missing Corey T. prepping for the California Regional on May 13-15 in San Diego.

WEDNESDAY

CROSSFIT