6.21-22.12 – WOD


Not sure if anyone saw this article in Sunday’s Press Enterprise, but it was talking about the ‘trend of CrossFit’. They used a picture of Bri and I for the article and mentioned our gym, too. I had no idea they were publishing this. Although, I have to say I was pleasantly surprised when a member brought in this cut out of the article. – WW

“An infallible method of making fanatics is to persuade before you instruct.”
– Voltaire

***This Saturday the 9am class is cancelled. Yes, the 7:30am class is still on. Come get your WOD in early then get out to OC to support your community. – WW

Upcoming Events

THIS SATURDAY: 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.

Thursday & Friday

Skill: 10 minutes to work on SMART goals

WOD: Five rounds for time of:
135/95 pound Power clean, 10 reps
15 Wall ball shots, 20/14 pound ball

*this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 10 Toes-to-bar/Back Extensions

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

copyright Powered By WW, LLC 2012

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply