12.12.11 – WOD


From left to right: Nick Benavides, Wayne Willette & Brett Panceroff. A pic of the three of them between events at last weekend’s NLI. Thanks to all the CrownTown supporters. You guys are awesome and we are very appreciative of you all.

*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:

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! www.octhrowdown.com


Skill: Back Squat – 5 X max reps at 90% of 1RM

WOD: 3 Rounds for Time of:

35/18 Pound Kettlebell Snatch, right arm, 21 reps
21, L-pull-ups
35/18 Pound Kettlebell Snatch, left arm, 21 reps
21, L-pull-ups

(these are squat snatches)

Post time and results to www.BeyondTheWhiteBoard.com

Cool down: Mobility WOD – focal point lats

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

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