CrownTown Community at the Battle of the Boxes team competition in Upland at CrossFit Kinnick on Saturday. Garrett M., Spencer F., Carly R., and Melissa I. teamed up together for the first time and competed against 20 other Advanced teams. They finished in 7th place out of 21 teams. A top 1/3 finish is very good, but what’s really impressive is that they earned a 2nd place finish in the second WOD, and set a fifty second improvement over their practice run one week prior. The only team that finished ahead of them in that workout was the hosting gym’s team who finished 1st place and only beat them by 2 seconds. Every second counts!
Regardless of their placing, the entire CrownTown community is very proud of these four for their great representation. A great display of dedication, consistency, and hard work during the weeks of training leading up to the competition. If you missed seeing them in action, don’t worry they are scheduled for two more in the next month in a half. Check the ‘Upcoming Events’.

Carly at the top of her Kettlebell swing exhibiting perfect mechanics.

Melissa cranking out some wall balls in the last event while all the spectators watch in amazement, as they go on to set the fastest time of the day, until the final heat when the first place team edged them by a mere 2 seconds.

Garrett and Spencer pumped up after demolishing the final workout.

***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!

ATTN ALL CROWNTOWN MEMBERS – the Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this member perk.

Upcoming Events

• August 3rd-4th: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.
• August 3rd: Benchmark Throwdown in Temecula. Paula H. is signed up to compete in the Masters Division. Plan on showing your community support for Paula, if you can make it to watch her. Also, registration is still open.
• August 3rd: Interbox Friendly team competition. We have a team registered, so come show your support for the CrownTown community by cheering on Jamie M., Brett R., Yvette M., & Kim Wisnia, several of whom is their first competition.
• August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.

Monday

CrossFit:

Skill: 10-20-30 reps NOT for time of:

Calorie Row
Handstand Walk, feet as measurement for distance (meters if you can already do HS walks)
L-sit hold for seconds

Strength: 12 minutes to build up to a heavy single rep Power Clean

WOD: “Power Elizabeth”

21-15-9 reps for time of:

Power Clean, 135/95 pounds
Ring Dips

*NOTE: this WOD has a 12 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Partner WOD:

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

Pull-ups
Dumbbell Thrusters
ABMAT Sit-ups

*NOTES: this WOD has a 25 minute time cap. One partner working at a time

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

© copyright Powered By WW, LLC 2013

***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!

ATTN ALL CROWNTOWN MEMBERS – the Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this member perk.

Upcoming Events

• July 13th: Battle of the Boxes team competition. 8am-7pm. Teams of 4 (2 men and 2 women) with Intermediate and Advanced divisions. We have one Advanced team so far. Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you plan to come support the CrownTown community in Upland. Registration is still open. Click on the link above for more info.
• August 3rd-4th: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.
• August 3rd: Benchmark Throwdown in Temecula. Paula H. is signed up to compete in the Masters Division. Plan on showing your community support for Paula, if you can make it to watch her. Also, registration is still open.
• August 3rd: Interbox Friendly team competition. We have a team registered, so come show your support for the CrownTown community by cheering on Jamie M., Brett R., Yvette M., & Kim Wisnia, several of whom is their first competition.
• August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.

Thursday & Friday

CrossFit:

Strength: 12 minutes to find a 1RM of the following complex:

– 1 Power Clean
– 1 Strict Press
– 1 Push Press
– 1 Push Jerk
– 1 Split Jerk

– rest a minimum of 90 seconds between attempts

WOD: 12 minute AMRAP of:

8 DB or KB Thrusters
6 Burpee Lateral Jump over DB/KB
4 Muscle-ups

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Partner style 21 minute AMRAP of:

7 Squat Thrusts
7 Pull-ups
7 Wall Balls

*partner is running a 400 meter

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

© copyright Powered By WW, LLC 2013

Pictured above in the collage is sixteen year old Dylan Merriam. These shots were taken two weeks ago after he secured a first place finish at Monster Energy’s Mammoth Motocross. This is the second biggest race in his sport all year. Only second to the National Championship, Loretta’s, which he qualified for in Washington three weeks ago and will be live broadcasted on NBC August 3rd. CrownTown has been lucky enough to handle this kids strength and conditioning for the past two years. He’s made huge gains in strength, power, speed, stamina, and, endurance. In motocross there are so many variables that have to be perfect in order to be successful. When it comes to his physical preparation we are confident that together we have that variable under control and in his favor. Dylan’s entering his final year of racing to earn a spot as a professional athlete in his sport. The stars are aligned. His supportive family is helping him in every way possible. Whether it be with his diet, his training, hydration, recovery, sleep, they are all on point. Plus, he’s coming off a huge victory in Mammoth, so let’s hope he keeps this momentum going strong as he pushes to do what so few are able to do. Luck is inconsistent and skill is always there. Keep working hard, Dylan. CrownTown is behind you all the way! ~ Your coach, WW

***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!

ATTN ALL CROWNTOWN MEMBERS – the Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this member perk.

Upcoming Events

• July 13th: Battle of the Boxes team competition. 8am-7pm. Teams of 4 (2 men and 2 women) with Intermediate and Advanced divisions. We have one Advanced team so far. Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you plan to come support the CrownTown community in Upland. Registration is still open. Click on the link above for more info.
• August 3rd-4th: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.
• August 3rd: Benchmark Throwdown in Temecula. Paula H. is signed up to compete in the Masters Division. Plan on showing your community support for Paula, if you can make it to watch her. Also, registration is still open.
• August 3rd: Interbox Friendly team competition. We have a team registered, so come show your support for the CrownTown community by cheering on Jamie M., Brett R., Yvette M., & Kim Wisnia, several of whom is their first competition.
• August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.

Wednesday

CrossFit:

Strength: 4 X 10 Barbell Bridges, AHAP

WOD: For time:

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24/20 inch box
25 Overhead squats, 65/45 pounds
25 L-pull-ups
50 Sit-ups

*NOTE: this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Death By 10 meter Run

Immediately upon finishing:

21-15-9 reps for time of:

KB Swings
Burpees

*NOTE: 30 minute cap for entire WOD

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

© copyright Powered By WW, LLC 2013

Seven teams of three threw down Monday night in BaseFit. There are also several CrossFitters who are taking advantage of hitting two-a-days for extra conditioning work. I can see it paying off in their CrossFit workouts with an increased amount of stamina and endurance. Good stuff. ~ WW

***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!

ATTN ALL CROWNTOWN MEMBERS – the Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this member perk.

Upcoming Events

• July 13th: Battle of the Boxes team competition. 8am-7pm. Teams of 4 (2 men and 2 women) with Intermediate and Advanced divisions. We have one Advanced team so far. Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you plan to come support the CrownTown community in Upland. Registration is still open. Click on the link above for more info.
• August 3rd-4th: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.
• August 3rd: Benchmark Throwdown in Temecula. Paula H. is signed up to compete in the Masters Division. Plan on showing your community support for Paula, if you can make it to watch her. Also, registration is still open.
• August 3rd: Interbox Friendly team competition. We have a team registered, so come show your support for the CrownTown community by cheering on Jamie M., Brett R., Yvette M., & Kim Wisnia, several of whom is their first competition.
• August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.

Tuesday

6:30-9:30am = CrossFit open gym hours

9:30-10:30am = Women CrossFit

11:30am-1pm = CrossFit open gym hours

5-6pm = Endurance class / CrossFit Open Gym time

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

8-9pm = On-ramp Session #4

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

© copyright Powered By WW, LLC 2013

***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!

ATTN ALL CROWNTOWN MEMBERS – the Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this member perk.

Upcoming Events

• July 13th: Battle of the Boxes team competition. 8am-7pm. Teams of 4 (2 men and 2 women) with Intermediate and Advanced divisions. We have one Advanced team so far. Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you plan to come support the CrownTown community in Upland. Registration is still open. Click on the link above for more info.
• August 3rd-4th: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.
• August 3rd: Benchmark Throwdown in Temecula. Paula H. is signed up to compete in the Masters Division. Plan on showing your community support for Paula, if you can make it to watch her. Also, registration is still open.
• August 3rd: Interbox Friendly team competition. We have a team registered, so come show your support for the CrownTown community by cheering on Jamie M., Brett R., Yvette M., & Kim Wisnia, several of whom is their first competition.
• August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.

Monday

CrossFit:

A) 500 meter Row TT

B) 12 minutes to find a 1RM of Klokov’s “Complex for a Good Snatch”

Snatch Grip Deadlift
Hip Bang High Pull from Hang
Hang Muscle Snatch
Klokov Press
Overhead Squat Down
Snatch Grip Sots Press
Overhead Squat Up

C) “Randy”

For time:

75 Power Snatch, 75/55 pounds

*NOTE: this WOD has a 10 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Teams of 3:

3 rounds for time of:

1,000 meter Row
100 Air Squats
50 Push-ups
25 Jackknives

*NOTES: one person working at a time. 30 minute time cap

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

© copyright Powered By WW, LLC 2013

Post hero WOD on 4th of July

***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!

ATTN ALL CROWNTOWN MEMBERS – the Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this member perk.

Upcoming Events

• July 13th: Battle of the Boxes team competition. 8am-7pm. Teams of 4 (2 men and 2 women) with Intermediate and Advanced divisions. We have one Advanced team so far. Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you plan to come support the CrownTown community in Upland. Registration is still open. Click on the link above for more info.
• August 3rd-4th: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.
• August 3rd: Benchmark Throwdown in Temecula. Paula H. is signed up to compete in the Masters Division. Plan on showing your community support for Paula, if you can make it to watch her. Also, registration is still open.
• August 3rd: Interbox Friendly team competition. We have a team registered, so come show your support for the CrownTown community by cheering on Jamie M., Brett R., Yvette M., & Kim Wisnia, several of whom is their first competition.
• August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.

Saturday

CrossFit open gym style from 7-10:30am

Show up at any time to complete the following (please make sure your station is broke down and cleaned up by 10:30am. On-ramp starts promptly at 10:30am. Thanks in advance.

Warm-up: Jog 400m, Row 500m, Jog 400m, CFCT Foam Rolling Sequence

WOD:

Hang Snatch (full) 1-1-1-1-1

Hang Power Clean 3-3-3-3-3

Back Squat 5-5-5-5-5

Shoulder Press 5-5-5-5-5

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

© copyright Powered By WW, LLC 2013

Midday group of some “WODaholics” and some “WOD Warriors” shortly after a dosage of post WOD syndrome. Good to see them get silly after a hard day’s work.

***HOLIDAY SCHEDULE***

Thursday, July 4th, one class only at 8am
Friday, July 5th, 7:30am & 9am classes only for morning/midday schedule. Evening schedule remains the same.

***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!

ATTN ALL CROWNTOWN MEMBERS – the Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this member perk.

Upcoming Events

• July 13th: Battle of the Boxes team competition. 8am-7pm. Teams of 4 (2 men and 2 women) with Intermediate and Advanced divisions. We have one Advanced team so far. Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you plan to come support the CrownTown community in Upland. Registration is still open. Click on the link above for more info.
• July 20th-21st: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.
• August 3rd: Benchmark Throwdown in Temecula. Paula H. is signed up to compete in the Masters Division. Plan on showing your community support for Paula, if you can make it to watch her. Also, registration is still open.
• August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.

Wednesday

CrossFit:

Test A: 3 attempts at a Max set of unbroken Double Unders

WOD: “Jackie”

For time:

1,000 meter Row
50 Thrusters, 45/35 pounds
30 Pull-ups

*NOTE: this WOD has a 12 minute time cap

Test B: 2 minute ABMAT challenge (partner anchored)

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit:

Partner style for time:

5 rounds of:

20 Partner Wall Balls
20 Partner Medball Sit-up Toss

4 rounds of:

200 meter Run
20 DB Thrusters

3 rounds of:

20 Box Jumps
20 Push-ups

2 rounds of:

20 Walking Lunge Step
20 Supermen

1 round of:

100 Air Squats

*NOTE: 25 minute time cap

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

© copyright Powered By WW, LLC 2013

The Nutrition Challenge III is in the books. To sum it up best, it was short, but VERY effective. 60 people entered the challenge, 56 followed through with the final dunk. It was 40 days long. There were 37 females and 19 males who finished the challenge.

The most amazing feat of all was the total amount of fat pounds lost was 377.10 pounds. Yes, you read that correctly. Almost 20% of one ton. Unbelievable. That is an average of 6.73 pounds of fat lost per person, and, only in a matter of 40 days. That’s about 1/5 of a pound per day, per person lost. The fact that this number has 100% to do with your nutrition tells me that everyone took in the information we provided them with and really stayed disciplined during the challenge. We cannot focus on the outcome. Rather our behavior on a day to day basis knowing that it will lead to success.

There were a few cases of some people who actually lost lean mass. I wouldn’t worry too much about it. However, to give you an understanding of some things that may cause it: 1) not enough protein consumed, 2) too much cardio without enough fuel, 3) not showing up to CrossFit, 4) not lifting heavy enough weights to elicit muscle growth, 5) lack of sleep, 6) too much stress. There were many people who gained quite a bit of lean mass, too. Some even gained 5+ pounds in 40 days. Make some small adjustments and keep moving forward.

With all this in mind, here are the winners:

Male Winner of $500 cash and 1 month free membership = Brandon Becerra

Fat pounds lost = 4.8

Muscle pounds gained = 6.8

Male runner-up = Tommie Denson

Fat pounds lost = 10.1

Muscle pounds gained = 3.6

Female Winner of $500 cash and 1 month of free membership = Christi Daddario

Fat pounds lost = 11.5

Muscle pounds gained = 3.8

Female runner-up = Kim Wisnia

Fat pounds lost = 5.5

Muscle pounds gained = 2.5

The $100 bonus for best nutrition log went to Michelle Evans. I could have taken her log to get published and it would have been a New York Times Best Seller. Not only did she stay strict, but the level of detail and shear amount of time invested was head and shoulders above the rest. She also lost over 7 pounds of fat. Not a coincidence.

The $100 bonus for most muscle gained went to Brandon Becerra. He gained 6.8 pounds of lean mass. His body and hormones responded very well to his new way of eating to say the least.

The $100 bonus for biggest change from before to after pics went to Rachel Walsh

The $100 bonus for most fat lost went to Chris Perry. He started with 19.8% and ended with 12.9%, which was 16.4 pounds fat that literally melted off his body.

Male top 5 were:

1. Brandon Becerra
2. Tommie Denson
3. Chris Perry
4. Nathan Chabolla
5. Tim Moya

Female top 5 were:

1. Christi Daddario
2. Kim Wisnia
3. Andrea Harvey
4. Bobbi Edwards
5. Melissa Orlando

I’d like to finish by saying that I’m very thankful 60+ people trusted me with their nutrition enough to try something new. And, I can’t say how proud I am of everyone who followed through by finishing the challenge. It goes without say that this challenge was a huge success. The end goal was to educate as many of you as possible to be able to make the best decisions about healthy eating. I always say that success is a process. EVERYONE took a step in the right direction. Some people took larger steps than others, but the point is you are all better than you were. I encourage you to continue this diet lifestyle and look forward to the ongoing results you will attain. You can trust that I will continually learn as much as I can about nutrition. I invite any questions or concerns you may have related to nutrition and will do my best to guide you in the right direction. Enjoy the process of improving the quality of your life day by day.

Until the next challenge,

Your coach ~ WW

© copyright Powered By WW, LLC 2013

***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!

ATTN ALL CROWNTOWN MEMBERS – the Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this member perk.

Upcoming Events

• July 13th: Battle of the Boxes team competition. 8am-7pm. Teams of 4 (2 men and 2 women) with Intermediate and Advanced divisions. We have one Advanced team so far. Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you plan to come support the CrownTown community in Upland. Registration is still open. Click on the link above for more info.
• July 20th-21st: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.
• August 3rd: Benchmark Throwdown in Temecula. Paula H. is signed up to compete in the Masters Division. Plan on showing your community support for Paula, if you can make it to watch her. Also, registration is still open.
• August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.

Tuesday

6:30-9:30am = CrossFit open gym hours

9:30-10:30am = Women CrossFit

11:30am-1pm = CrossFit open gym hours

5-6pm = Endurance class / CrossFit Open Gym time

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

8-9pm = On-ramp Session #1

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

© copyright Powered By WW, LLC 2013

***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!

ATTN ALL CROWNTOWN MEMBERS – the Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this member perk.

Upcoming Events

• July 13th: Battle of the Boxes team competition. 8am-7pm. Teams of 4 (2 men and 2 women) with Intermediate and Advanced divisions. We have one Advanced team so far. Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you plan to come support the CrownTown community in Upland. Registration is still open. Click on the link above for more info.
• July 20th-21st: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.
• August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.

Monday

CrossFit:

Strength: Clean Pulls 3-3-3-3-3 work between 80-90% of 1RM Clean

WOD: 12 minute AMRAP of:

6 Power Clean, 135/95 pounds
6 HSPU
200 meter Run

Core building: Not for time:

3 X max rep Toes-to-bar, immediately followed by 12 Quality Barbell Good Mornings, 95/65 pounds

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 20 minute AMRAP of:

25 Double Unders
10 Burpees
5 Pull-ups

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

© copyright Powered By WW, LLC 2013