December 8-9, 2011 – WOD


BMack, the face of CF Endurance, and I at the Certification last weekend. Cool dude!

***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.

*Note* if people are interested, here is a discount code I received from CF Endurance for recovery tools. These are some of the best on the market:
Network Fitness
SMR trigger point tools and receive a 10% discount. Discount code is good on the following site only:
enter the code cfendurance

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!

Thursday & Friday

Skill: Running mechanics

WOD: For time:

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

Post time and loads to comments and

Cool down: Mobility WOD – internal rotation of shoulders

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

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