3.14.12 – WOD


Some of kids from the Youth Strength & Conditioning Program during the L-sit bar hang cool down. These kids are working hard and getting fit. Good job Coach Larry!

Day #51 of the 60 day nutrition challenge. 9 days remaining. Finish strong!

Stronger Faster Healthier products are all sold out. A new order is being placed that will arrive within two weeks. We are in the process of developing an auto-ship of your personal order every month, so you don’t have to worry about ordering it and wondering if your favorite flavor is available. More soon.

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???


Skill: Running mechanic drills post warm-up

WOD: For time:
10 Muscle-ups
75/55 pound Push press, 100 reps
Run 1000 meters

*this WOD has a 20 minute time limit*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 2 minute Double Under challenge

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

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