2.22.12 – WOD

It’s been awhile since K-Star has seen our blog. We can’t forget how important our movement and positioning is. This video imparticular may help some of our members. You can also click on the Mobility WOD logo to the right of our home page for a direct link to his site. You will find invaluable information for free. What I like to do is pick a spot on my body, different every day, and address that particular spot for 5-10 minutes. This adds up to over an hour per week on just mobility, which is far more beneficial than doing a 60 minute yoga sess. -WW

Day #33 of the 60 day nutrition challenge

Summer tank tops are in! 3 different styles. And, we have a few more zip up hoodies available. Check them out.

Upcoming Events

February 22-March 28, 2012: 2012 Reebok CrossFit Games season is here! The team is formed. Support your fellow members during the next five weeks, as they lay it all on the line. Click on this link to follow our. 40 of us on the team.

*new* March 17, 2012: CrossFit CrownTown has been selected as the affiliate to represent the Inland Empire by CrossFit HQs media coverage of the Open. As a result, we’ll be hosting an event for Week 4 of the Open at our gym. More details to follow…

January 21-March 23, 2012: CrossFit CrownTown Nutrition Challenge I. Remember to share recipes on the special page. 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. $250 cash purse, one free month of your CrownTown membership & a $50 bottle of the best fish oil money can buy. Who is going to take it???


Skill: 10 minutes of SMART goal practice on your own. Then, group running skills & drills

WOD: Complete as many rounds as you can in 20 minutes of:

Run 400 meters
Deadlift 155/105 pounds, 21 reps

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Mobility of hamstrings & calves

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

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