8.9.12 – WOD


430 pounds fell on this former Gold medalist. Seconds later he walked away. Not sure if he’s okay or not, but that had to leave a mark. The bar is literally bending over his neck. Wowwww!

“If you want to be a champion, you must be willing to pay a greater price than your opponent.”
By Magic Johnson.

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.

Thursday & Friday

WOD A: 3 Rounds for time of –

7 Power Snatch, 135/95
7 Bupree Box Jump, 30/24

* this WOD has a 10 minute time cap

WOD B: For time –

With a Sandbag, Run 25 yards out and back, 50 yards out and back, 75 yards out and back

WOD C: AMRAP 15′ rope climbs in 3 minutes

Post results to comments and www.BeyondTheWhiteBoard.com

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

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