8.6.12 – WOD


I was on the wait list Wednesday. Got an email that a spot opened up on Thursday. I haven’t competed since Regionals, so I was excited to take the chance to compete on Saturday. This was at the California Affiliate League’s “Saturday Night Lights” competition in Temecula. 1st place in all three events, and, 1st place overall. Good times. – WW

“The most important quality in a leader is that of being acknowledged as such. All leaders whose fitness is questioned are clearly lacking in force. ”
-Andre Maurois

We would like to thank the following people for their contribution to the “31 Heroes”. Because of your generosity you have helped improve the lives of the fallen hero’s loved ones. Thank you.

Kalena Arellano
Lyndy Lewis
Brittany Bush
Kim Wisnia
Jeff Persi
Stephanie Persi
Paula Halstead
Kristina LaRochelle
Matt LaRochelle
Brett Riley
Larrydel Cacao
Chrissie Cacao
Paige Field
Autumn Berndsen
Kip Field
Wayne Willette
Zac Marquez
marcia ciscel
Rose Nutcher
Bree Martinez
andrea harvey
Alison Jablonsky
Ed Prokop
kyle bailes
Jennifer Covey
Nick DiNieri

Upcoming Events

August 10th: Fitness Wave will be here to test your body fat percentages by the way of hydrostatic testing (most accurate method). This will be a component of the Nutrition Challenge II, which will kick off this day, too. The schedule sign up sheet is on the cabinet in front of the gym.

August 15th: Trader Joes “supermarket sweep” at 8pm. Shopping tips and lecture to commence the 60 day nutrition challenge. $25 cash to enter the challenge. Winner’s purse will include cash prizes, apparel, supplements and 1 month FREE membership.

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.

October 13th: NLI “Warrior Soul Series” II – This is a CrossFit competition with three different divisions plus a masters division.

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.

December 8th: NLI “Warrior Soul Series” III – This is a CrossFit competition with three different divisions plus a masters division.


WOD A: 4 Rounds for time of –

5 Power Cleans, 185/120 pounds
10 Ring Dips
20 Double Unders

*this WOD has a 15 minute time cap

WOD B: 5 X 100 meter Sprint, rest :90 between efforts (Olympic times are about :10 – unreal)

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: stretch hamstrings, calves and hip flexors

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

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