12.7.11 – WOD


What’s this you ask? More equipment for CrownTown. Time to get under the bar and start pressing. Yes, bench press will be added to the programming once these puppies arrive. Bench press is a great tool for upper body strength and development. Coming from Rogue Fitness in Ohio.

***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:

***THIS WEEKEND***December 10th, 2011 – NLI competition at The OC Fairgrounds. Brett P., WW, Yvette M. And Nick B. are all competing on Saturday. The weather looks sunny and low 60s with no chance of rain. Yessss!

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 seven 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: Mobility WOD – focal point calves

WOD: CrossFit Games Event 10

For time:
20 calorie Row
30 Wallball Shots, 20/14 pound ball
20 Toes to bar
30 Box jumps, 24″/20″ box
20 Sumo-deadlit high-pull, 95/65 pounds
30 Burpees
20 Shoulder to overhead, 135/95 pounds
3 Rope climbs

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Cool down: 100 ABMAT sit-ups

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

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