1.23.12 – WOD

The first “bring a friend” day to CrossFit CrownTown was a success! 10 more people were introduced to CrossFit. Thanks for spreading the word. We’ll have more “bring a friend” days in the future. Here is a glimpse of the 25 minute pain storm you guys weathered on Saturday. – WW

Upcoming Events

February 22, 2012: 2012 Reebok CrossFit Games season begins. February 1st registration opens. I’m going to recommend that ALL CrownTown members enter the worldwide competition. Here are the reasons why, 1) you get to see where you rank in your region, 2) you get to see where you rank in the world, 3) you get to see where you rank in your age group, 4) your results could benefit the affiliate team for CrownTown, 5) the workouts will be part of CrownTown’s normally scheduled WODs anyway. Reasons why not, 1) it costs $10 (unless they change it from last year). 5:1 pros to cons.

January 21-March 23, 2012: CrossFit CrownTown Nutrition Challenge I. Remember to share recipes on the special page and turn in your nutrition logs weekly.


Strength: 5 X Max reps of Bench Press at 90% of 1RM

WOD: “Grace” (Leader board opportunity! If you think you have a shot let the coach know so they can validate your reps and ROM to keep the standards consistent)

For time: 135/95 pound Clean and Jerk, 30 reps

*this WOD has a time cap of 12 minutes*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 10 Toes thru rings & Supermen

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

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