Check out Joe D. flying on this 7′ broad jump during the “Dizzy” event at the NLI competition. Here he is later that night fighting crime.
“Without Knowledge, Skill cannot be focused. Without Skill, Strength cannot be brought to bear and without Strength, Knowledge may not be applied.” – Alexander the Great’s Chief Physician
***ATTN: THERE WILL BE NO CLASSES ON WEDNESDAY, JULY 4TH. THE GYM WILL BE CLOSED FOR INDEPENDENCE DAY
Upcoming Events
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 9:40am 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.
August 4th: 31 Heroes WOD. This is a Saturday. Last year we hosted this WOD. We will be doing it again. Make sure you visit the site to learn about the cause. A small donation of $31 to get a tee shirt and do an awesome WOD for a great cause.
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.
Monday
SWOD: Thrusters from the rack 5-5-5-5-5
WOD: “Nancy”
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
*this WOD has a 20 minute time cap
Post results to comments and www.BeyondTheWhiteBoard.com
Cool down: Accumulate as many seconds as possible in 4 minutes holding the L-Sit position
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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