2.8.12 – WOD


Check out Nate Chabolla exhibiting his flexibility on one of the new GHD machines. What’s special about this picture is that Nate donated both of these machines. It was an amazing display of generosity and CrossFit CrownTown is very grateful to be fortunate enough to have members like Nate. When you see him around make sure to thank him. You da’ man, Nate! – WW

SFH – Grass fed protein powder, post WOD protein powder and fish oils are in stock!

Day #19 of the 60 day nutrition challenge (almost a third of the way through). Is everyone getting at least 15 minutes of direct sunlight daily? If not, you need to be taking a Vitamin D supplement. Keep going strong. – WW

Upcoming Events

February 22, 2012: 2012 Reebok CrossFit Games season is in! Registration is open. By registering and being involved it will motivate you to push harder and everyone will help you take your fitness to the next level! Let’s do it together. Don’t forget to join ‘Team CrownTown’. Click on this link to register now.

January 21-March 23, 2012: CrossFit CrownTown Nutrition Challenge I. Remember to share recipes on the special page and turn in your nutrition logs. Also, please use your Beyond The Whiteboard account as your nutrition log. I can view, leave comments and suggestions without you having to write anything down either.


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Skill: 10 minutes to work towards on Hang Power Snatch

WOD: “White”

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45/25 pound plate held overhead
Run 400 meters

*this WOD has a time cap of 30 minutes*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Mobility – knee at base of floor, shin and foot against the wall. Try to touch and hold your back against the wall for 2 minutes on each side

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

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