Laci Wells from 7:30pm’s “4th Quarter” gettin’ low on the prowler pushes Monday night. The rubber flooring provides the perfect amount of friction to allow for just enough resistance. Judging by the way people looked after the WOD, it’s safe to assume there is a new level of respect for the weird looking metal things in the corner prowlers. Good work to all the members who handled business. – WW
“Training is everything. The peach was once a bitter almond; the cauliflower is nothing but cabbage with a college education.”
– Mark Twain
Upcoming Events
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 ww@crossfitcrowntown.com 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.
Wednesday
WOD A: EMOM for 10 minutes perform – 2 squat cleans and 1 jerk. Go as heavy as possible without compromising proper mechanics
WOD B: “Helen”
Three rounds for time:
Run 400 meters
53/35 Pound Kettlebell X 21 swings
12 Pull-ups
*this WOD has a 20 minute time cap
Post results to comments and www.BeyondTheWhiteBoard.com
Cool down: stretch hips and glutes
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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