4.26-27, 2012 – WOD


18 On-Rampers during session #1 on Tuesday night. We have some people who haven’t exercised in years and others who are fit, but looking to take their fitness to the next level. They all learned what scaling option and/or modification, if any, that works for them. Then, had a great workout at the end of class. CrossFit at it’s finest showing how it is for EVERYONE. Once again, words cannot express how thankful I am for the referrals from our members. That is the best compliment I can receive and I’m grateful for the chance to share our coaching with your friends and family. – WW

One (1) medium & One (1) large long sleeve shirts still available. $30 $10 for each shirt. First come first serve.

***ATTN incoming classes*** we have set up a designated area, if you show up to class a bit early and want to begin the warm-up stretch out/mobilize for the WOD before your class time commences. This means you can foam roll and/or lacrosse ball. You must wait to begin the warm-up until your class time starts. 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 Yvette M., Leilani V., Kalena A. and Tommie D. registered. Nick D., Errol T. and Melissa J. are on the wait list.

Strength: 15 minutes to find a 1RM Back Squat

WOD: Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20/14 pound ball
15 Kettlebell swings, 1.5/1 poods
20 Double-unders

*this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 400 meter jog followed by calf smashing

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

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