8.8.12 – WOD


Don’t get it twisted folks. That’s Be Real from Cypress Hill giving his stamp of approval to CrossFit CrownTown. Thanks to Jay Farraj for linking us up. – WW

“What we are born with is God’s gift to us, what we do with it is our gift to God.”
By Fitnesssmith

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. $75 for (2) two dunks (one before and one after).

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: 5 rounds for Reps of –

Max Reps Bench Press, BW/65% BW
Immediately into Max reps of Pull-ups

Rest between sets. Score is total reps of both movements over all 5 rounds

WOD B: 200 meter KB Farmer’s Carry, 70/44 in each hand. Every time you set down the KBs you must perform 10 push-ups on the spot

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Stretch chest, shoulders, triceps, lats & forearms

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

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