12.5.11 – WOD


Yeahhhh buddy! I had a blast this weekend at the CrossFit Endurance Certification. I can’t wait to see what the future holds at CrossFit CrownTown, as it relates to this new skill set. i.e., better running mechanics for everyone, faster times on WODs due to more efficiency during running, adding an endurance program to the gym for people looking to get better at running and/or endurance enthusiasts to build a competition team for endurance events. -WW

***ATTN*** The gym is participating in a holiday program to support our troops. Camp Pendleton Marine Corps Families Secret Santa Program. 1200 families of E-5 ranked Marines or lower. Some are deployed, but all are in need of some help around the holidays to make sure their families have a Merry Christmas. Toys and/or gift cards are best. $10 is the least we can do to show we are thankful for them putting their lives on the line for our freedom. We will be providing a giant gift box at the gym. Bring your contributions to the gym by December 9th. CrownTown will bring the gifts to the December 10th NLI, where the individual handling the delivery to the Marines will be. Let me know if you have any questions. So far there has been a good response. Thanks to the Talley’s, Travis G. And someone else who snuck some presents in the box! Keep them coming guys let’s make their Christmas special.

Upcoming Events:

December 10th, 2011 – NLI competition at The OC Fairgrounds. Brett P., WW, Yvette M. And Nick B. are all competing there. Hopefully, this one will be fair weathered.

December 17th, 2011 – Grand Opening & Member Appreciation Celebration. This will be held at:

Chronic Tacos Cantina
100 N Lincoln Ave.
Corona, CA 92882

We look forward to having some Paleo style tacos, drinks and good times with everyone who RSVP’d in celebration of CrossFit CrownTown’s Grand Opening & Member Appreciation. It will be from 6-8pm.

January 14-15, 2012 – The OC Throwdown. Two day competition that WW is competing in. He qualified for the Elite Division where he will be competing against five CrossFit Games competitors along with many other legit athletes from all over. This event will be more competitive than last year’s Regional. Must see!

Skill: Wearing the right shoes

Strength: Sumo Deadlift 3-3-3-3-3 @ 60% of 1RM Deadlift.

WOD: Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20/14 pound ball
10 Toes to bar
10 Box jumps, 24″/20″ box

Post results to www.BeyondTheWhiteBoard.com

Cool down: Mobility WOD – focal point IT Band

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

copyright Powered By WW, LLC

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply