April 5-6, 2012 – WOD


16 people in this month’s On-Ramp group. Seen here learning the Overhead Squat from coach Larry. Once again a big group thanks to our awesome members and their referrals. We are very appreciative for the ongoing support. Look for these members to be joining the group classes soon. Make sure to go out of your way to introduce yourself and welcome them to your group. – WW

CrossFit CrownTown’s Nutrition Challenge I is officially in the books. At this point, I have all the necessary data to identify the three finalist (with the exception of a few of you who I still need their Fitness Wave results, after pics and “Tabata Something Else”). Due to the complexity and amount of criteria that is being considered, please allow for adequate time to review. I will do my best to select the three finalist at my earliest chance and I appreciate your patience in the interim. Many people invested a lot of hard work and dedication, so I want to ensure that all things are carefully reviewed before making my final decision. I anticipate presenting the three finalist to you by Saturday, April 7th. *update* I have narrowed it down to five finalist. 3 males and 2 females.

*Reminder* this Saturday, April 7th, is the first 7:30am morning class. That means we have a 7:30am & 9am Saturday morning class now. **note** there are NO Saturday classes next Saturday, April 14th, as we’ll be at NLI supporting Coach Brett representing CrownTown. Run a 5k and post your time on BTWB and the FaceBook fan page. Regular Saturday schedule will resume April 21st.

I launched a new page on the site. ‘Thanks’ page to properly thank the people who have helped make CrossFit CrownTown what it is today. Check it out.

A few of you have sent me their business info for the ‘Business Directory’ page I’m launching soon. I know there are more business owners at CrownTown who could benefit from this free advertising. Please send me the name, address, phone number and website to your business via email to ww@crossfitcrowntown.com.

Upcoming Events

April 14: Coach Brett is competing at the NLI. Yvette Mojarro is on the wait list. CrownTown will have a canopy set up there. Wear your gear and show your love. Click on this link for more info. Come out and support Brett & CrossFit CrownTown.

May 11-13: 2012 Reebok CrossFit Games SoCal Regional Competition. WW will be competing and invites all of you to come support him, as he battles against 60 of SoCal’s fittest athletes for 1 of 3 spots to move on to the finals at The Home Depot Center in July. Click on this link for detailed information and to purchase tickets.

Thursday & Friday

Strength: Wendler Back Squat – Week 2 (failure set is MAX reps – not when it gets hard – when you see one of two things and you know what I’m referring to)

WOD: 5 rounds for time of:

7 Muscle-ups
21 SDHP, 95/65 pounds

WOD Demo

(this WOD has a 25 minute time limit – mainly for the people doing muscle-ups to give them extra time for the higher skill movement – for people scaling to pull-ups & rings dips it is 2:1 ratio of muscle-ups to pull-ups/ring dips and you should shoot to complete the workout in under 20 mins – also if you can do unassisted pull-ups you will be doing ring pull-ups with a false grip for this WOD)

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3X3 (each arm) TGU with KB rest :60 between sets (moderate to heavy)

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

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