3.21.12 – WOD


Vinny Pizzo walking on his hands on the shore in Cancun, MX. CrownTown has been to Las Vegas (Tommie Denson), The Eiffel Tower in Paris (Calvin Becerra) and the beach in Cancun just in the past week. Like the song goes, “I don’t play football, but I touchdown everywhere!”. CrossFit CrownTown babyyy! – WW

Day 57 out of 60 in the nutrition challenge. Friday the Fitness Wave dunk tank will be here. Make sure you pencil in your appointment time. Its on the cabinet in the front of the gym. Almost there!

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???


Skill: SMART goal practice

WOD: “Elizabeth”

21-15-9 reps of:
Clean 135/95 pounds
Ring dips

(if you think you can do this WOD RX’d and you have a shot at the leader board let a coach know, so they can validate your performance. Must be witnessed and legit for leader board)

*this WOD has a 15 minute time cap*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 2 minute max reps GHD Sit-ups

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

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