12.14.11 – WOD


Pic of CrossFit CrownTown’s family of supporters and athletes at last weekend’s NLI Competition.

*Note* I thought I’d share the schedule of farmer’s markets with everyone. This is the best place to get fresh, grass fed meats and organic produce. Reasonable prices and a lot of variety. I suggest you get there early, or you may be disappointed if they sell out:

Wednesday – Santa Monica, 2nd & Arizona (one block south of Wilshire) 8-1:30pm
Saturday – Santa Monica, same address as above, but 8-1pm
Saturday – Torrance, 2200 Crenshaw & Jefferson (Chas. A. Wilson Park) 8-1pm
Sunday – Long Beach Marina (2nd & Marina Drive) 9-1:30pm
Sunday – Hollywood, Ivar & Selma (one block off Hollywood & Vine) 8-1pm

If anyone plans to go, let me know. Also, I’m looking into getting a whole grass fed steer and/or pig. I need to get my hands on a box freezer and find some interested partners to go in on it together.

Upcoming Events:

THIS SATURDAY: 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: 10 minutes of SMART goals (unless the WOD or cool down have your SMART goal in it – then work on a different area that needs improvement)

WOD: “Diane”

For time:

21-15-9 reps of,

Deadlift, 225/155 pounds
Handstand Push-ups

Post time and results to www.BeyondTheWhiteBoard.com

Cool down: Tabata Double Unders

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

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