CFCT – CrossFit Gym in Corona, CA

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Team CrownTown has:

Mannie Ortega & teammate 

Ian Murphy & Brian Downs

Merisa & teammate 

Lorenzo & teammate 

Good news! We’re now up and running with tasty prepared meal delivery from Power Supply! Read the welcome post from the Power Supply team with all the info about how it works, including a link for a free meal with your first order. Any orders placed by midnight Thursday, March 31st will arrive to the gym on Monday, April 4th.

Click here to see how it works and claim your free meal. 

http://eat.mypowersupply.com/crossfitcrowntown

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Mobility class last Saturday. MEMBERS: don’t forget we have this program running every Thursday at 8:30am and every Saturday at 8am. This class is NOT yoga. You will learn how to increase your range of motion (specifically towards CrossFit movements), how to perform basic daily maintenance on yourself to ensure that your muscle tissue stays supple, healthy and you will recover from workouts quicker. It will alleviate soreness and reduce your chances of injury, too. Do it!

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 minutes of:

Odd minutes = SMART Goal

Even minutes = Pick a mobility exercise from the posters

WOD:

For time:

50-40-30-20-10 reps of:

Double Unders

10-8-6-4-2 reps of:

Power Snatch, 135/95

5-4-3-2-1 reps of:

Rope Climbs

Optional Accessory Work:

3 X 15 Superset of:

GHDSU

Hip Extensions

BaseFit

WOD:

Teams of 3 complete a 25 minute AMRAP of:

100 Calorie Bike

80 Pull-ups

60 Jumping Lunges, 20 each side

40 Push-ups

20 Double KB Deadlift, Red/Blue

MWOD:

Warm up: 10 inch worm to cobra with 20 second pause 

Straight leg kicks 10

Butt kicks 10 

Scorpions 10 with 10 sec pause

Turkish get up with a “twist”

Piriformis grind crossed 

Trigger point release

Calf stretch 

Quad grind 

Partner calf stretch 

Pec stretch

Pec trigger point

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

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Date Night Weight Night in action.

Wednesday

CrossFit 

Strength:

Strict Press 5-5-5+ @ 65/75/85 % of your 1RM*

*always use 90% of your actual 1RM when calculating percentages 

+ means failure reps and keep track of that number

WOD:

For time:

Run 800 meters

21 Power Cleans, 135/95

21 Ring Dips

Run 600 meters

15 Power Cleans, 135/95

15 Ring Dips

Run 400 meters

9 Power Cleans, 135/95

9 Ring Dips 

Optional Accessory Work:

3 sets NOT for time of:

8 DB Seated Strict Press, heavy

8 DB Reverse Flys, light w/ perfect form to isolate posterior delt

8 Single Arm DB Upright Row, each side 

BaseFit

WOD:

10 minute AMRAP of: 

30 Burpee Box Jumps

30 Pull-ups

30 KBS

Rest 5 minutes 

10 minute AMRAP of:

30 Wall Balls

30 KB SDHP

30 V-ups 

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

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Date Night Weight Night 2016 is in the books. There were many PRs and first time getting Bar Muscle-ups, Toes to Bar, Double Unders, and Chest to Bar Pull-ups. We pushed ourselves outside of our comfort zones, we sweat, we bled, some cried, but doing it together is what made it all possible. To say I’m proud of you all is an understatement. This was our 5th Open and I still have yet to hear a single person say they regretted being involved. Thanks to everyone who participated and gave us a reason to look forward to Friday nights. Also, thanks to the spectators that came and showed their support. Last, but not least, thanks to all the judges and volunteers that helped make the events happen. Now back to the grind with a new set of SMART goals and motivation for next year to keep improving. It’s the journey, not the destination! 

– Coach WW

Monday

CrossFit 

Strength:

Back Squat 5-5-5+ @ 65/75/85 % of 1RM*

*always use 90% of actual 

+ as many reps as possible until failure; note reps and weight

WOD:

AMRAP in 15 minutes of: 

Run 200 meters w/ Medball, 20/14

OH Walking Lunge to Pull-up Rig, w/ Medball

15 Push-ups on Medball

15 Toes to Bar 

Optional Accessory Work:

3 sets NOT for time of:

30 Banded Good Mornings 

30 Supermen

30 Windshield Wipers

BaseFit

WOD:

3 rounds of:

2 minutes of:

Max Cals on Bike

1 minute of:

Max DB Push Press

2 minutes of:

Max Cals on Row 

1 minute of:

Max DB Bent Over Rows 

3 minutes to:

Run 200 meters, in remaining time:

Max ABMAT SU 

– Rest 1 minute 

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

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***FRIDAY, 3/25, DATE NIGHT WEIGHT NIGHT FINAL EVENT*** 

Doors open at 5pm, first heat goes at 6pm 

🔹Cider and beers will be provided

🔹@mypowersupply will have tastings set up at their booth 

🔹Prizes will be given to top performances in each heat

Come hang out and cheer on your friends to give one last push to end their 2016 Open.

#CrossFit #CrownTown #DateNightWeightNight #CFCT #Community #Party

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Athlete: Dustin C.

Thursday/Friday

CrossFit

WOD:

16.5

BaseFit

WOD:

5 rounds, each, for time of:

10 Push-ups

20 ABMAT Sit-ups

30 Mountain Climbers, 15 ea/sd

400 meter Run 

– rest 2 minutes between rounds 

MWOD:

Warm up: arm circles, shoulder rolls

Hip IR/ER with band/monsters 

Hamstring series with band

Low back decompression

Crowntown l/s series

Internal rotation with band on hip 

Behind the back wide grip 

Olympic stretch (band)

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

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Athlete: Andrew R. performing Double Kettlebell Russian Swings. 

Wednesday

CrossFit

Strength:

Strict Press, 5 X 3, heavy 

WOD:

15 minute running clock:

9 minute AMRAP of:

3 Ring Muscle-ups

6 Thrusters, 95/65 pounds

9 Box Jumps, 24/20 

Immediately followed by 6 minutes to find:

1RM Squat Clean Thruster

Optional Accessory Work:

3 sets NOT for time of:

30 Banded Tricep Extensions

30 Banded Lat Pull Downs

30 Banded Straight Arm Pull Downs

BaseFit

WOD:

EMOM X 30 of:

Minute 1 = 15/12 Calorie Row

Minute 2 = 12/10 Calorie Bike

Minute 3 = 9 Burpees

Minute 4 = 6 Strict Pull-ups or Ring Rows

Minute 5 = 3 Dumbbell Man Makers 

Minute 6 = Rest 

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

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1) In celebration of ending the Open, this Friday starting at 6p is our last Date Night Weight Night. We’ll be providing Cider Beers, My Power Supply will be in the house and we’ll be giving away prizes for the top performances in each heat. Come celebrate with us and have a little fun closing out the Open! 

2)

We’ve received some suggestions about keeping the kids room cleaner. We clean it thoroughly once a week. In addition we have provided cleaning supplies for parents. We ask that you make an effort to clean up after your kids to ensure the room stays cleans throughout the week. Parents are responsible for their kids actions in the kids room. We’ve had kids use chalk to draw on the walls not having chalkboard paint and parents left it for us. Also, the Expo markers are not for kids. They are for you guys to track your workouts. We have the kids room to help keep your kids occupied so you can enjoy a workout. Please help us help you. 

3)

This week purchase any two supplements and receive 10% off

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  Father and son, sweating together, working together, competing together, and living the fit lifestyle together. Chase & Kip Field.

Monday

CrossFit

Strength:

Front Squats 5-4-3-2-1, heavy 

WOD:

Max Unbroken sets in 20 minutes of: 

10 Hang Power Cleans, 115/75

8 Front Squats, 115/75

6 Push Jerks, 115/75 

Optional Accessory Work:

10 minute AMRAP of:

1 KB Windmill, each side

1 KB Turkish Get-up, each side 

BaseFit

WOD:

3 rounds of 45 seconds ON/15 seconds OFF of:

Wall Balls

Toes to Bar

Burpees to jump and touch Pull-up bar

Ring Rows

Shoulder Bridge Ups

– 1 minute rest between rounds 

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

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