March 15-16, 2012 – WOD


Day #52 & 53 of the 60 day nutrition challenge. Fitness Wave is coming back. Next Friday, March 23rd, from 3:30pm-7pm. The schedule to make your appointment is on the cabinet in the front of the gym. All of you have been working hard and staying strict. The results will reflect the efforts you’ve put forth. I’m looking forward to selecting the three finalist soon.

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 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.

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

Skill: Burgener warm-up

Five rounds for time of:
135/95 pound Deadlift, 9 reps
135/95 pound Hang power snatch, 6 reps
135/95 pound Overhead squat, 3 reps

*this WOD has a 15 minute time limit*

Post results to comments and

Cool down: 100 ABMAT sit-ups

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

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