CFCT – CrossFit Gym in Corona, CA



Athlete: Tali S. performing a Glute Activation drill before her workout on Wednesday. 

Thursday/Friday

CrossFit 

Skill:

50 Calorie Row

Rest 5 minutes 

40 Calorie Row 

Rest 4 minutes 

30 Calorie Row

• RPE should be between 85-90%. The goal is to get an idea of the time domain for each row, so when they come up in the Open workouts you will have a sense of pacing. 

WOD: 

10 minute AMRAP of:

10 Thrusters, 45/33

10 Chest to Bar Pull-ups

10 Thrusters, 95/65

10 Chest to Bar Pull-ups

10 Thrusters, 135/95

10 Chest to Bar Pull-ups

10 Thrusters, 155/105 

10 Chest to Bar Pull-ups

AMRep Thrusters, 185/115 

• one barbell per athlete, must change weights out on your own

Warm down: 

3 minutes of Single Unders

Accumulate 2 minutes of L-sit hold

Pancake Splits for 4 minutes 

BaseFit

WOD:

For time:

Run 400 meters

20 Wall Balls

Run 400 meters

20 KBS

Run 400 meters

20 Box Jumps

Run 400 meters 

20 Handstand Push-ups

Run 400 meters 

20 Knees to Elbow 

Run 400 meters 

20 Ring Dips 

Mobility:

Warm up: 20 pulls on rower

                Foam roll thoracic spine

                Quad mash 5 min

Shoulder behind the back IR/ER 

Internal rotation band 

Lateral distraction humerus 

Froggy with hip band distraction (posterior)

Ankle mob with band

Pigeon 



Athlete: Tim M. climbing rope barefoot. 

Wednesday

CrossFit

Strength:

Build up to a 3RM Deadlift, then one drop set of 5 reps at 45 pounds less

WOD:

20 minute AMRAP of:

Buy-in of 20 Bench Presses, Bodyweight for men & 65% bodyweight for women is Rx

Then:

3 Burpee Pull-ups

6 OH Walking Lunge Steps,45/25

9 Air Squats

20 Double Unders 

Warm down:

Walk 400 meters

30 Hollow to Superman 

4 minute of Couch Stretch, 2 minutes each side 

BaseFit

WOD:

Teams of 3 do 2 rounds of:

6 minutes Row for max Calories

4 minutes Burpees Over Rower

2 minutes V-ups

• one person works at a time 



Athlete: Dave killen the Open WOD 15.1 with Coach Ian judging. 

Daily Schedule

Tuesday

Extra Open Gym hours = 12-2pm

Oly WOD: 

Cl/J  50/(4+4)x2  65/3+3  75/2+2  80/1+1  85/1+1  90/1+1  95/1+1  98/1+1  test/1+1 – no more than 4 attempts, then 90 of the successful max for two sets of singles and 80/(2+2)x2

F.Sq  50/5  60/5  70/4  75/3  80/3  85/2  90/2×2

Endurance WOD:

Warm up:

1/2 Tabata for ea:

Burpees

Wall Balls

Push ups

Double unders

Strength: 10min deadlift

10 reps @55% of 1RM

10 reps @ 65% of 1RM

6 reps @ 75% of 1 RM

4 reps @ 85% of 1 RM

Rest 2 min b/t sets

WOD: 3 RFT

Running

200m, 400m, 600m

No rest between reps

Rest 5 min between rounds

Record rounds

This will build on your rollover sets we did last week. 

Workout pace: 

Run 200m at sprint pace 90% PE (perceived exertion)

400m at your mile PR pace

600m at 10-15 sec slower than mile PR pace

Warm down: walk 200m

Elevated pigeon

50 abs your choice



Start em’ young. 

Monday

CrossFit

A)

Every 2 minutes x 5 rounds:

3 Back Squats, heavy 

• immediately after each set complete 3 High Box Jumps 

B)

Partner WOD:

5 rounds for time of:

500 meter Row 

40 Wall Balls 

30 HR Push-ups 

C)

Walk 400 meters 

3 x superset of:

10 Heels to Heaven w/ 5 second decent

15 Reverse Snow Angels

BaseFit 

WOD:

With a Partner for time:

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

KBS

ABMATSU

Walking Lunge Steps holding two KBs

*Run a 200 meter together after each round 

Warm down:

Same as CrossFit 



Gym opens = 7:30am

Gym closes = when everyone finishes the workout 

Mobility class will be built into the day. For instance, Denise will work with Coach Wayne to devise a custom warm-up, mobilization and activation to optimize your performance on 15.1. After she completes the workout, she will have her table and offering treatment for all registered athletes. 

Don’t forget about purchasing your Shirt. We are offering two styles and two colors all for only $19.99 each. Red, black, tee or tank. We’re placing the gyms order on Monday and will receive it 7-10 days later. 





Xendurance will have a booth set up providing all athletes with full servings of Creatins JB, Hydro X and Xecute. Make sure you take advantage of this!

Here are the workouts options for 15.1



Click here to register for the Open. Join CrossFit CrownTown, then join Team CrownTown. 

If you would like to help judge, you must be certified. Click here to get your judge’s certification.

Coaching staff will be on site to help with strategy, judging and support. 

We’re looking forward to creating an intense, fun, supportive environment for the CrownTown family to perform their workout. 

See you bright and early! 

~ Coach WW 



Bear Crawls burning the shoulders and legs of BaseFit athletes. 

Thursday

*details may be customized based on announcement of 15.1 

CrossFit

Strength:

5 x 5 Superset of Bench Press and Weighted Pull-ups

• add weight each set 

WOD: 

3 rounds for time of:

400 meter Run 

21 KBS, Blue/Pink 

12 Handstand Push-ups

Warm down:

Walk 400 meters 

100 Flutter Kicks

4 minutes of Pec/Tricep stretch, 2 minutes each side 

BaseFit

WOD:

Partner WOD 25 minute AMRAP of:

50 Calorie Row

40 Jumping Lunges

30 DB Pec Flys 

20 Mountain Climbers

10 Toes to Bar 

Warm down:

Same as CrossFit 

Mobility:

Warm up: 

jog 200 

Group warm up

Psoas release 

KB calf tac n floss

Plantar fascia grind

Calf stretch mobilize combo

Elbow extension with band and active mobilization

Tricep lax ball

Foam roll lumbar series with band

Piriformis release



8-10am

Tuesday

Daily Schedule

Register for The 2015 Reebok CrossFit Open here

12-2pm = Extra Open Gym Hours

Oly WOD:
PCl + PJ 50/(4+4)x2 65/3+3 75/2+2 80/1+1 85/1+1 90/1+1 95/1+1 98/1+1 test/1+1 – no more than 4 attempts, then 90 of the successful max for two sets of singles and 80/(2+2)x2

Cl Pull 70/4 85/3 95/3 100/2 105/2×3

PP (behind) 5 x 5

Endurance WOD:
Warm Up: 
3 RFQ
Skip 200m
15 air squats
7 straddle to push-up
20 dubs
Skill:
Working on pulling foot under hip with a band
WOD:
6 Rounds
400m run 
100m sprint 
2min rest between rounds
*400s are at your mile pace
*100s are sprints at 90% 
Warm down:
Pick one stretch from mobility run poster and do that stretch for 2min
Wall decompression 2 min

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

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Athlete: Liam F.

Monday

Daily Schedule

Register for The 2015 Reebok CrossFit Open here

CrossFit:

Warm-up:
Jog 600 meters, then:
2 x for Quality of:
10 Barbell Good Mornings (glutes)
10 Plough to Sit & Reach
10 Cossack Squat (2 count)

Strength:
Build to a 3RM Deadlift, then perform 1 drop set of 5 reps and 45 pounds less than your 3RM

WOD:
AMRAP in 17 minutes of:
40 Burpees
30 Snatch, 75/45 pounds
30 Burpees
30 Snatch, 135/75 pounds
20 Burpees
30 Snatch 165/100 pounds
10 Burpees
210/120 pound Snatch AMRep

• one bar, must have clips, must change your own weight; Burpees are to a 6″ target

Warm down:
Walk 400 meters
50 reps of Abs (your choice)
4 minutes of Couch Stretch (2 mins each side)

BaseFit:

Warm-up:
Same as CrossFit

WOD:
5 minutes of “Cindy”
5 minutes Rest
4 minutes of Row/Airdyne max cals
4 minutes of Rest
3 minutes of KBS
3 minutes of Rest
2 minutes of Wall Balls
2 minutes of Rest
1 minute of Pull-ups

Warm down:
Same as CrossFit

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

© copyright Powered By WW, LLC 2015

Athlete: Rocio

Thursday

Daily Schedule

CrossFit:

Warm-up:
Group Dynamic led by Coach

WOD:
“CrossFit Total”

1RM Deadlift —> 20 minutes to establish
1RM Back Squat —> 15 minutes to establish
1RM Strict Press —> 10 minutes to establish

Warm down:
Walk 400 meters
25 Strict Knees to Elbows (3 second decent)
2 minutes Isometric Hip Adductor squeeze
2 minutes Wall Decompression

BaseFit:

Warm-up:
Same as CrossFit

WOD:
EMOM x 7 of:
5 Burpees
10 Goblet Squats

Rest 3 minutes

EMOM x 7 of:
5 HR Push-ups
10 Bench Dips

Rest 3 minutes

EMOM x 7 of:
50′ Bear Crawl
10 Push Press, 45/33 pounds

*NOTE:
Coach at their own discrepancy may reduce/increase rep schemes to ensure the EMOMs are challenging, yet doable

Warm down:
Same as CrossFit

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

© copyright Powered By WW, LLC 2015