3.5.12 – WOD


A shot of the group on Saturday morning. Saturday is a great opportunity to see all your friends from other classes and get to workout with them, too. If you’re training consistently three times per week, by adding that fourth day it’s an additional 33% of work you’re putting in. Who wouldn’t benefit from being 33% more fit? It doesn’t cost anything extra to come on Saturdays. Join us!

Day #45 of the 60 day nutrition challenge. 75% through! I have seen many people grinding it out and jumping over the mental wall staying on the course to succeed, some that could use the screws getting tightened down a bit on them and a few that are just falling off the saddle completely. Remember, it’s never too late to get back up, dust yourself off and jump back on the saddle. Don’t adopt that attitude where you have a bad day or two and just throw in the towel. Never give up. You may not win at this point, but at least you won’t feel like a quitter. -WW

Stronger Faster Healthier products are in. We have Recovery, Pure Whey & Fish Oils. Get your supply before we 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???

Skill: Muscle-up progressions and/or 10 minutes of SMART goal practice

WOD: Three rounds for time of:
7 Muscle-ups
35/26 pound Kettlebell thruster, 21 reps

WOD demo (although I did it in 4:39; take that Rob Orlando!)

*this WOD has a 20 minute time cap*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 10 minute squat test

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

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