1.4.12 – WOD


Absolutely The Very Best of the I.E. is CrossFit CrownTown

This is the cover of January’s issue of The Inland Empire Magazine where CrossFit CrownTown was voted for ‘Best Health Club’. Thank you to all the voters and supporters of CrownTown. It means a lot for us to be recognized like this considering we’ve only been in business for five months. We look forward to continuing to providing services that reflect the very best.


***Upcoming Events***

January 14-15, 2012: The OC Throwdown. Two day competition that WW is competing in. He qualified for the Elite Division where over 1,100 people tried to qualify for 150 male and 100 female spots. He will be competing against seven CrossFit Games competitors along with many other legit athletes from all over the globe. This event will be more competitive than last year’s Regional. Must see! www.octhrowdown.com

January 20, 2012: 3:30-6:30pm Fitness Wave (click here) will be coming to the gym for hydrostatic body fat testing. This will be one component of the upcoming nutrition challenge and will allow us to set specific goals, as it relates to fat loss. The cost is $75 for two tests. One on this date and one at the end of the challenge to identify your progress (approx. 8 weeks later).

January 21, 2012: CrossFit CrownTown Nutrition Challenge I; kickoff. Immediately following the 9am workout, we will have a lecture on nutrition where we will equip you with the tools to be successful. The lecture will end with a Paleo style potluck where we can all share recipes with one another (the more variety the better).

January 21, 2012: Bring a friend/family member/co-worker Saturday. I will have a CrossFit workout that is conducive for people new to CrossFit, so they can try it out. There will be NO charge for this class. Think of people close to you who you believe may benefit from being a part of our program and family.

February 22, 2012: 2012 Reebok CrossFit Games season begins. We will be starting a once a week (Saturday morning most likely) competitor WOD. This will be in preparation of forming an affiliate team to represent CrownTown at the Regionals. Please let me know if you are interested.

***NEWS FLASH*** CrossFit CrownTown will be starting an 8-13 year old ‘Youth Strength & Conditioning Program’. Stay tuned for details coming soon.


Strength: Overhead Squat 5-4-3-2-1 (build up to a 1RM)

WOD: 2010 Northwest Regional Event 1

Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders

*time cap of 10 minutes*

Post results to comments andwww.BeyondTheWhiteBoard.com

Cool down: 3 X 15 of Russian Twists & Supermen

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

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