3.19.12 – WOD

Check out this awesome compilation video that V Talley put together for CrownTown. There were some astonishing performances and several PRs. Aside from that, regardless of how many reps you got I am proud of each of you for having the courage to compete and giving it everything you had. I got a lot of positive feedback from various members about how much fun they had. I concur and I’m glad we could put together an event that brought the community that much closer. We’ll be planning more community events in the future and hope you can take part in them, too. Also, a chance for people who missed out on this one. Last, but not least, thanks to the volunteering of the Talley’s and the Cacao’s, the ones who helped with setting up, those that helped clean up and those that judged. Awesome teamwork. Much appreciated. -WW

Day 56 out of 60 in the nutrition challenge. Friday the Fitness Wave dunk tank will be here. Finish strong!

Stronger Faster Healthier products are all sold out. A new order has been placed and will arrive within a week. 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 got more tank tops in stock. Also, we have short and long sleeve shirts.

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!

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???


U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

Hero WOD: “Ricky”

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
135/95 pound Deadlift, 5 reps
135/95 pound Push-press, 8 reps

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Max rep unbroken kettlebell swings, 53/35 pounds

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

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