Some of 6:30’s “Jerks & Snatches” cooling down with some flutter kicks after Wednesday night’s Clean and Ring Handstand Push-up WOD.
Day #41 & 42 of the 60 day nutrition challenge. I can see the light at the end of the tunnel!
Stronger Faster Healthier products are in. We have Recovery, Pure Whey & Fish Oils. Get your supply before you run out, so you don’t have to wait for the next order.
We also have short sleeve tees, long sleeve tees and two different styles of tank tops left.
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. Currently in 69th place in the SoCal region out of 131 affiliates. Our goal is top 30, so we can have a team competing at Regionals in May. In business for less than 6 months and competing with gyms that have been around for many years. Yeahhhh buddy!
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. The event will start at 10am. Once the Open Workout 12.4 is released, I will form a heat list that you can sign up for to complete the WOD. More details soon…
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???
Thursday & Friday
WORKOUT 12 . 2
Click on this link for a bundle of videos that you can watch during your free time before performing this workout. Thanks for finding this, Jerad.
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible
Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Post results to your CF Games profile and www.BeyondTheWhiteBoard.com
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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