4.23.12 – WOD


Thanks for the display case Bob Barcelona from “6:30pm’s Jerks & Snatches” class. It’s all stocked with apparel and supplements. With that said, we still have a few long sleeve shirts and are discounting them heavily to make room for more summer gear coming soon:

Four (4) mediums
One (1) large

$10 for each shirt. First come first serve.

***ATTN incoming classes*** we have set up a designated warm-up area, if you show up to class a bit early and want to stretch out/mobilize for the WOD before your class time commences. Please enter through the front door of the gym and go directly to this designated area. The idea here is two part. Part A) to respect the class that is working out and their workout space without them having any distractions, Part B) for your safety. Once the last person from the class finishes their WOD, or the time cap is achieved, the incoming class may come on to the main gym floor. Thank you for your cooperation and adhering to this plan. It will ensure classes begin and end on time. We look forward to honoring your time while providing the best possible training during your one hour sessions. – WW

Upcoming Events

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.

June 23: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. *Update* wait list is now forming. Please make sure you register on the list. You will NOT have to pay unless a spot opens up. We currently have about 5 athletes registered and approx. another 5 on the wait list.


Strength: 15 minutes to build up to a 1RM Bench Press


Seven rounds for time of:
225/145 pound Deadlift, 7 reps
7 L-pull-ups

*this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: AMRAP double unders for 2 minutes, followed by AMRAP 2 minutes of max Med Ball Cleans, 20/14 pounds

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

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