3.26.12 – WOD


A glimpse of the new On-Ramp group. 12 people that are excited to begin their journey of a new fit and healthy lifestyle. This was during their 1st session while we were discussing the proper mechanics of a squat. Make sure you introduce yourself to the On-Rampers and welcome them aboard. – WW

Stronger Faster Healthier products are all sold out. A new order has been placed and will arrive Tuesday, March 27th. 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 Open is over! A recap of how our athletes and team did will be posted this week. The Regional competition is next. Mark your calendars now. May 11-13th at The Pomona Fairplex. WW qualified!

January 21-March 23, 2012: CrossFit CrownTown Nutrition Challenge I is in the books! I need all of your Fitness Wave results. I will be reviewing those, along with the before/after pics, nutrition logs and the results of Monday’s WOD later this week. We’ll be announcing the three finalist shortly after. Then you will vote on the winner. The winner will get 1 Free month of membership, 1 bottle of SFH fish oil ($50 value), $150 cash for first place prize and one complimentary piece of apparel of their choice.


Strength: Wendler Week 1 Bench Press

WOD: “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Your score is the total from all 32 intervals.

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 20 Sit-ups/Back Ext.

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

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