A few members from our morning “BaseFit” group swinging some kettlebells in their WOD. This group has experienced a huge improvement in their endurance while seeing a significant decrease in body fat. This program is great for anyone who is bored with the same old stuff at their current gym or stuck in a rut and can’t seem to get the results they want. If you know someone who wants to try a class out, please let us know (email@example.com). One free trial class. Monthly Unlimited BaseFit memberships are only $59! – WW
“The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called ‘truth.'”
– Dan Rather
June 23rd: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at 28000 Wolverine Way, Aliso Viejo, 92656. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. We currently have Nick B., Yvette M., Leilani V., Kalena A., Melissa J., Vinny P., Joe D. and Tommie D. registered to compete. – WW
July 6-7: UFC Challenge for Speed, Strength & Endurance at the UFC Fan Expo. 28 spots remaining. Blake S. is registered and in. Cash prizes, televised, etc. Click this link for registration information.
July 8th: Tough Mudder. I created a team, “CrossFit CrownTown”. Thus far we have, Nate C., Nick D., Melissa J., Calvin B. And I. We’re registered to start at 10:20am on Sunday. Click here to watch a video of a Tough Mudder. Email me at firstname.lastname@example.org if you are interested in joining our team and I will email you an invite.
July 28th: Team Competition.Click on this link for details. We have 3 teams registered and 12 athletes. The event sold out in 30 minutes. Mark your calendars. Spectators are free and it’s at The Rose Bowl in Pasadena on July 28th.
September 3rd – Labor Day: Race to the Top of Mount Baldy. 7 mile trail run from 6,000′-10,000′ elevation. I’m registering for this race. I’d be stoked if anyone would like to join me from CrownTown.
December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.
WOD A: Three rounds for time of –
30 Medicine ball cleans, 20/14 pound ball
10 Handstand push-ups
*this WOD has a 25 minute time cap
Post results to comments and www.BeyondTheWhiteBoard.com
WOD B: Prowler push from front of gym to back using high bars, then, back to front of gym using low bars as fast as possible. Repeat for three attempts. Rest as needed between efforts.
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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