7.19.12 – WOD


Amazed at how fast CrossFit is growing day by day. Tuesday I had the opportunity to coach a group of employees at Sports Chalet. This was arranged by Reebok wanting to get the people that are selling their product familiar with CrossFit. We took them through a workout and they suited us up in some fresh Reebok CrossFit gear for it. Soon, all Sports Chalets will carry the Reebok CrossFit gear. Right now the nearest ones are in Redlands and Huntington Beach. -WW

“The wisdom of the wise and the experience of the ages are perpetuated by quotations.”
– Benjamin Disraeli

Upcoming Events

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.

Thursday & Friday

SWOD: With Barbell on back, Lunge to the fire hydrant (halfway to green fence) and back, 115/75 Pounds. This is NOT for time, but every time you have to drop the barbell you must complete 3 shoulder to overhead before proceeding to Lunge


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Coach stretch against wall 4 minutes each leg

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

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