2.27.12 – WOD


Regional dates and locations have been announced. The top 60 men/women from each region and the top 30 teams will move on to compete. Mark your calendars. CrownTown will be present. The SoCal Regional will be in Pomona, Ca from May 11-13.

Day #38 of the 60 day nutrition challenge

Summer tank tops are in! 3 different styles. Scope 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.

March 17, 2012: CrossFit CrownTown has been selected as the affiliate to represent the Inland Empire by CrossFit HQs media coverage for 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???

“A smooth sea never made a skilled mariner.”
– English Proverb


Warm-up: 5 minutes of foam rolling and/or Lacrosse ball, then, 25 pulls on rower, 10 PVC Pass throughs, then 3 rounds of Burgener warm-up

Skill: Snatch 1-1-1-1-1-1-1

*20 minute time cap*

WOD: Overhead Squat 1-1-1-1-1-1-1

*20 minute time cap*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 25 GHD sit-ups, 20 Knees to Elbows, 15 Toes to Bar, 10 Hollow Rocks & 5 V-ups

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

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