March 8-9, 2012 – WOD

http://www.youtube.com/watch?v=mMU4_evJHKA
Watch this video. Get familiar with the standards. You will all have to enforce these standards as a judge and you will all have to perform this WOD under the same standards. Have a strategy played out in your head before 3-2-1, GO! Good skill. – WW

Day #48 & 49 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 will be hosting an event for the Open. It will be sponsored by Life As Rx. CrossFit HQ will have writers at the gym taking pictures and interviewing people for articles that will be published on the games.CrossFit.com site. This event is for CrossFit CrownTown members with registered profiles only. Depending on the logistics of the workout (12.4 is released on Wed, Mar 14) we may have more time to accommodate members not involved with the Open competition. The event will start at 10am that morning. Plan to complete next week’s workout on this day instead of the normal Thursday/Friday setup. More details coming 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 . 3

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

Download a copy of the workout description and scorecard here

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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