Here is a pic of Jay Farraj after a travel WOD this weekend. Him and his wife, Lorie, were out of town, but managed to get a WOD in still. Way to stay on point guys. That dedication is what will get you to reach your goals! By the way, Jay has lost 25 pounds since he started CrossFit CrownTown after only On-Ramp and 2 weeks of CrossFit classes. That’s phenomenal considering he’s gained strength and muscle, too. – WW

***Upcoming events***

October 24th registration starts for the December 3rd event, “Battle of the Boxes”. This is being held at CrossFit Kinnick in Upland. Teams of 2 Men + 2 Women will be competing. As many teams as they want can register. Please let me know if you’re interested. More info coming on October 24th. Stay tuned. (I am interested in registering several teams from our gym. – WW)

OC Throwdown registration is open. Weekly qualifying workout #1 will be released this Sunday, October, 16th. This competition is Janurary 14th-15th, 2012. You must register and complete the qualifying workouts here at your gym in order to earn a spot to compete. Registration is free. http://www.octhrowdown.com (Paula, Yvette, Nick, Brett and I are registered for this – WW)

NLI Series is November 12th at the OC Fairgrounds. They are currently sold out (this happens every time) and forming a waitlist. Typically, every time people from the waitlist get to compete. http://nextlevelinvitational.com (Yvette, Brett and Nick and I are registered for this – WW)

Skill – group warm-up and then 10 minutes to work on your SMART goal

WOD – “Isabel”

30 Snatches for time, 135/95 pounds

Scale weight accordingly.

Post results to comments and www.beyondthewhiteboard.com

Cool Down – 10 minutes of group mobility

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

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