CFCT – CrossFit Gym in Corona, CA

  
Cammi M. pushing hard on the Rower while her workout partner, Nicole A., motivates her. 

Wednesday

CrossFit

Strength:

Bench Press 5 X 5, heavy 

• record heaviest set 

WOD:

12 minute AMRAP of:

Buy-in 500/400 meter Row

With remaining time on clock:

2 Clean & Jerks, 155/105

4 Clapping Push-ups 

8 Step-ups, 24/20 inch box (4 ea/sd) 

Optional Accessory Work:

2k Row NOT for time, then:

Accumulate 1 minute in Bridge Up hold

Accumulate 1 minute in L-sit hold

Accumulate 1 minute Superman hold 

BaseFit

WOD:

4 rounds, each, for time of:

30 Russian KBS

25 Goblet Squats

20 Bench Dips

15 Pull-ups

– rest 2 minutes between rounds 

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

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Due to lack of demand, we are temporarily cancelling the BaseFit & Barbell Club classes on Monday, Wednesday, and Thursday at 8pm. 

Based on previous years history, once daylight savings comes around this class time becomes popular again. Once the demand is back, we are willing to bring this class time back with it. 

If you have any questions or concerns about this, please contact Coach WW directly. ww@crossfitcrowntown.com or (951) 751-8696.

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Coach Joe climbing up the rope on Saturday. The CrownTown Community would like to thank Coach Joe for his contributions to CrownTown over the past 3 years. He’s made a lasting impression on so many of us that it will be hard not to miss him. We wish him well in all his future endeavors and look forward to seeing him pop in from time to time. 

Monday

CrossFit

Strength:

20RM Back Squat

• immediately upon finishing perform 50 Dumbbell Pullovers in as few sets as possible, moderate weight

WOD:

Every 4 minutes for 20 minutes (5 rounds) 

In a 3 minute window:

Run 300 meters

In remaining time perform AMRep of:

Round 1 = Toes to Bar 

Round 2 = Wall Balls

Round 3 = Double Unders

Round 4 = Wall Balls

Round 5 = Toes to Bar 

– rest 1 minute between rounds 

Optional Accessory Work:

4 sets NOT for time of:

25 Banded Lat Pull Downs

25 Banded Tricep Extensions

12 Kneeling Banded Rotations, ea/sd

BaseFit

WOD:

20 minute AMRAP of:

10 Alternating DB Snatch

10 Mountain Climbers, two count

10 Weighted V-ups w/ DB

10 Bulgarian Split Squat, 5 ea/sd

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

© copyright Powered By WW, LLC 2016

  
We are excited to announce that CrownTown will be offering Nutritional Coaching, from our very own Coach Melissa. Look for the flyers around the gym! 

We encourage you to come to the COFFEE TALK THIS SATURDAY at 10am at CrossFit CrownTown for more information, or you can email Melissa at macrosandmusclescoach@gmail.com 

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Full workout details here

Due to logistical concerns, we are starting one hour early. 

Kids Class & BaseFit at 5pm will have to be cancelled, unfortunately. The workout is 20 minutes long and it requires 25′ X 6′ per athlete. Thus significantly reducing the size of each heat. If we don’t start earlier we will finish way too late for people to perform at their best. Just trying to plan ahead for a smooth session. 

Here’s Team CrownTown as of 9pm Thursday night. Looking forward to having some fun with everyone! 

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

© copyright Powered By WW, LLC 2016

Manny B. wearing the new shirt well! 

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 of:

Odd minutes: 10 Strict Toes to Bar 

Even Minutes: SMART Goal Work

WOD:

16.1

Optional Accessory Work:

3 sets NOT for time of:

20 Hip Extensions 

15 Banded Good Mornings

10 OH Lunge Steps, each side, 55/35

BaseFit

WOD:

1 minute ON/1 minute OFF, until finished:

100 Wall Balls

80 Push-ups

60 Box Jumps

40 Toes to Bar 

20 Burpees 

MWOD:

Group warm up

Psoas release 

KB calf tac n floss

Plantar fascia grind

Calf stretch mobilize combo

Biceps smash with contract relax 

Foam roll lumbar series 

Piriformis release 

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

© copyright Powered By WW, LLC 2016