CFCT – CrossFit Gym in Corona, CA

  
5:15am class. It doesn’t matter if it’s dark still when they wake up, it doesn’t matter if it’s cold outside, it doesn’t matter what the WOD is, these people show up and WORK! We have a great deal of respect for the level of dedication they have. You want to be fit, but you say you don’t have time? A one hour workout is 4% of your day. Wake up early and make it happen. 

Wednesday

CrossFit 

WOD:

“Beat the Coach Week 4”

“Fran” 

21-15-9 reps for time of:

Thrusters, 95/65

Pull-ups

• Click here to see Coach WW’s 2:27 “Fran” 14 months into CrossFit (12/09) 

Strength:

4 X 8 superset of:

Bench Press, heavy

Barbell Bridges, heavy 

Optional Accessory Work:

100 Banded Lateral Steps, 50 each side 

BaseFit

WOD:

EMOM X 10 of:

200 meter Run 

Immediately into 

EMOM X 10 of:

Row 45 seconds ON/15 seconds OFF, max meters

Immediately into

EMOM X 10 of:

10 Wall Balls + 5 Burpees 

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

© copyright Powered By WW, LLC 2015

  
Monday at 8pm

A)

Strict Press 5-3-1+ @ 75/85/95 % of your 1RM*

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

+ means failure reps and keep track of that number 

B)

3 X 10 Dumbbell Push Press, heavy 

C)

3 X 10 superset style

DB Front Raises

DB lateral raises

DB Reverse Flys

D)

3 X 12 of:

DB Tricep Kickbacks, each arm 

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

© copyright Powered By WW, LLC 2015

  
Athlete: Eric B.

Monday

CrossFit

Strength: 

10-15 minutes to build to a heavy 1 rep Power Clean 

WOD:

“Nancy”

5 rounds for time of:

Run 400 meters 

15 Overhead Squats, 95/65 

Optional Accessory Work:

3 rounds for Reps of:

1 minute Max Push-ups

1 minute Max Hollow Hold (seconds)

1 minute Max Superman Hold (seconds)

1 minute of Rest 

BaseFit 

WOD:

Tabata Jumping Lunges

Tabata Pull-ups

Tabata Push Press, 45/33

Tabata KB Sumo Deadlift High Pull, Red/Blue 

• 8 rounds each movement; no rest between movements

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

© copyright Powered By WW, LLC 2015

  
Athlete: Cindy F. finding a way to smile in the middle of “Leg Day”. 

Thursday/Friday

CrossFit 

SMART goal work:

EMOM X 10 of:

Odd minutes = SMART goal #1

Even minutes = SMART goal #2

Ex: HSPU, Pull-ups, Rope Climbs, Double Unders, Muscle-ups, HS Walk, Pistols

WOD:

12 minute AMRAP of:

3 Handstand Push-ups

6 Toes to Bar

12 Kettlebell Swings, Red/Blue 

Optional Accessory Work:

5 rounds NOT for time of: 

15/12 Calorie Row

10 GHDSU 

1 Rope Climb

1 minute Double KB Front Rack Hold

BaseFit 

WOD:

Every 10 minutes X 3 sets (30 minutes) 

Row 500/400 meters

40 OH Walking Lunge Steps, 45/25 

30 ABMAT SU

20 Push-ups 

100 meter Farmers Carry w/ 2 KBs 

Mobility WOD:

COME WORK ON THOSE QUADS

warm up: cardio and foam roll combo

Pec stretch 

Triceps release 

Quad mash/partner mash

Adductor mash

Stretch quads 

Floss L3

Thoracic opener 

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

© copyright Powered By WW, LLC 2015

Wednesday

CrossFit

Strength:

10-15 minutes to build up to a heavy 1 rep Power Snatch 

WOD:

“Beat the Coach Week 3”

3 rounds for time of:

10 Pull-ups

10 Front Squats, 155/105 

10 Burpees

• 1 year into CrossFit Coach WW’s score was 4:13. Last week too many members to count took down the Coach. We have a feeling it will be much tougher this week. It’s still very possible, but it won’t be easy. Who is ready to give it a go? 

Optional Accessory Work:

3 sets NOT for time of:

40 Walking Lunge Steps, 20 ea/side

30 seconds in rock bottom OHS position w/ 45/33 barbell 

20 Hip Extensions, weighted 

10 Strict Toes to Bar 

BaseFit

WOD:

3 minute AMRAP of:

10 Pistols

15 Pull-ups

20 Wall Balls 

25 KBS

30 Double Unders 

Rest 1 minute 

4 minute AMRAP of above

Rest 1 minute 

2 rounds for time of above 

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

© copyright Powered By WW, LLC 2015

  
Dustin C. and Michael S. storming through “Beat the Coach Week 2”. 

Monday

CrossFit

Strength:

Build to a heavy 1 rep Squat Clean 

WOD:

4 rounds for time of:

Run 200 meters 

30 Wall Balls, 20/14

5 Squat Cleans, 205/155

Optional Accessory Work:

100 Push-ups for Quality

• Pause momentarily at the top of each rep; complete the reps smoothly and steadily rather than speeding through; yes they are harder this way 

BaseFit

WOD:

AMRAP in 20 minutes of: 

300/250 meter Row 

25 Box Jump Overs

20 Burpees

15 Toes to Bar 

10 Handstand Push-ups 

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

© copyright Powered By WW, LLC 2015

First week of the CrownTown Barbell Club and it’s off to a great start. 

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 of:

Odd minutes = SMART Goal #1

Even minutes = SMART Goal #2

Ex: HSPU, Pull-ups, Rope Climbs, Double Unders, Muscle-ups, HS Walk, Pistols

WOD:

30 rounds for time of:

5 Burpees

1 Muscle-up*

• WOD courtesy of CrossFit Linchpin 

* modification for Muscle-ups = 1 Strict CTB Pull-up + 2 Ring Dips 

Optional Accessory Work:

NOT for time of:

100 Strict Press, 45/33

• every time you break perform a 30 second Plank 

BaseFit

WOD:

6 rounds for time of:

Run 200 meters 

20 Walking Lunge Steps

20 Push-ups

10 Toes to Bar 

10 A-Squats 

Mobility WOD:

Row coaches warm up

Upper trap release

Forearm stretch and grind

Median nerve mobilization 

Shoulder *4 with band

Ankle floss with box

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

© copyright Powered By WW, LLC 2015

  
Team Crowntown qualified to compete at Wodapalooza 2016!! On Jan 14-17 Melissa Murphy, Paige Field, and Kyra Bolinger will represent CrossFit CrownTown in Miami, Florida! 

But we need your help! 

Despite all of our hard work we still need the support of family and friends to make this experience possible. With your help we know we can reach our goal! We are extremely thankful for any contribution big or small. Everything we do is fueled by the positive energy our community, family, and friends give to us, and in return we’re going to leave everything we have on the competition floor. 

Click here to make a contribution. 

Wednesday 

CrossFit 

Strength:

10 minutes to build to a 5RM Thruster (from the floor) 

WOD:

“Beat the Coach Week 2”

20 minute AMRAP of:

5 Thrusters, 95/65

7 Hang Power Cleans, 95/65

10 Sumo Deadlifts, 95/65

• in 4/2009 Coach WW was 6 months into CrossFit. He got 12 rounds. Last week 5 of our members beat the coach. Will any beat him this week? 

Optional Accessory Work:

NOT for time:

100 Flutter Kicks

80 ABMAT SU

60 second Side Plank, each side 

40 V-ups

20 Strict Toes to Bar 

BaseFit

WOD:

Every 6 minutes X 5 sets (30 minutes) 

5 minutes to:

Run 400 meters 

In remaining time AMRAP of:

5 Pull-ups

10 Wall Balls

15 Kettlebell Swings, Blue/Pink 

– rest 1 minute before next interval starts 

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

© copyright Powered By WW, LLC 2015

  
Thanksgiving crew gettin’ silly post WOD. 

Monday

CrossFit

Strength:

E2MO2M x 5 sets of:

2 Front Squats + 1 Split Jerk 

WOD:

15-12-9 reps for time of:

Clean & Jerks, 135/95

Chest to Bar Pull-ups 

Optional Accessory Work:

3 sets NOT for time of:

8 Suitcase Deadlifts, each side

8 Step Downs w/ 3 second decent, each side 

8 Wide Grip Strict Pull-ups 

BaseFit

WOD:

3 rounds for time of:

Run 400 meters

21 Burpees

12 Sumo Deadlift High Pull, Red/Blue KB

Rest 3 minutes

2 rounds for time of:

Run 400 meters

21 Russian KBS, Red/Blue

12 Pike Push-ups

Rest 2 minutes 

1 round for time of:

Run 400 meters 

21 V-ups

12 Strict Pull-ups

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

© copyright Powered By WW, LLC 2015