4.9.12 – WOD

http://www.youtube.com/watch?v=NZGBjWRwEP0&feature=youtube_gdata_player
These mechanics transfer over to bench press. Ladies, we should look into those sling shots. Full ROM push-ups means ring dips, handstand push-ups and muscle-ups. Yezer!

CrossFit CrownTown’s Nutrition Challenge I is officially in the books. We have selected the three finalist. We will be contacting them directly to advise on the next steps. Soon you all (CrossFit CrownTown community) will be voting on the winner. Stay tuned.

*Reminder* no Saturday classes on April 14th. Regular Saturday schedule of 7:30am & 9am will resume April 21st. Try to come out to OC on Sat or Sun to enjoy the beach weather and watch Brett crush it.

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.

April 15: Coach Brett is competing at the Frogman Challenge in Orange County. This is a CrossFit competition with swimming involved. Should be very entertaining to watch. For more information click here.

May 11-13: 2012 Reebok CrossFit Games SoCal Regional Competition. WW will be competing and invites all of you to come out and 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.. There will be no classes on Friday/Saturday, May 11-12.

Monday

SWOD: Wendler Week 3 – Bench Press 5 @ 75%, 3 @ 85%, 1+ @ 95%

WOD: “Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

*this WOD has a 30 minute time cap

**leader board opportunity. Open standards for box jumps and coach must validate your time

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Gold old fashion barbell muscle smashing of the calves

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

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