3.12.12 – WOD


Reminder of this event on Saturday. When the Open Workout 12.4 gets released I will be able to create a heat schedule for the event (depends on equipment and timing of WOD). Then a sign-up sheet will be posted in the gym for you to pick a heat time to perform 12.4. This event is for all of the members that are signed up for The Reebok CrossFit Games. Come out and have some fun. -WW

Day #49 of the 60 day nutrition challenge.

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???


Strength: Weighted Pull-ups 2-2-2-2-2-2-2

WOD: For time:
Run 1000 meters
100 Push-ups
135/95 pound Snatch, 10 reps

*this WOD has a 15 minute time cap*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 15 Back Ext. & GHD Sit-ups

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

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