3.7.12 – WOD

Yes she did. Melissa Johnston owning the muscle-up. This was actually her second time doing it, since I didn’t catch the first one on video. Who will be the next woman to get a muscle-up??? – WW

Day #47 of the 60 day nutrition challenge. Less than 2 weeks remaining!

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 in stock.

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 three weeks, as they lay it all on the line. Currently in 55th 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???

“Without rest, a man cannot work; without work, the rest does not give you any benefit.”
– Abkhasian Proverb


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

WOD: 21-15-9 reps for time of:
135/95 pound Power Clean
GHD sit-up

*this WOD has a 12 minute time cap*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X :30 cobra stretch & child’s pose position (alternate)

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

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