8.13.12 – WOD


Some of the group from Saturday morning’s 7:30am class. They did a partner workout where the average time was 30 minutes. Basically, with no rest since the partners had to hold a static position while the other performed a movement. Great job to all who came out and took advantage of the additional class we offer at no extra charge.

“When you become a hammer, everything looks like a nail.”
By Fitnesssmith.

**new group has been created on Facebook. It's for CrossFit CrownTown's Competitive Team. All events will be listed on this page. Click here for more info.

***4:30pm class starts Monday, August 13th***

****Wednesday, August 15, the PM classes will have a special schedule in order for our Supermarket Sweep to take place at 8pm that night inside Trader Joes. More info on this by Tuesday.

Upcoming Events

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.


SWOD: Barbell Bridges 4 X 10 (heavier than last time)

WOD: For time:
50 Wall ball shots, 20/14 pound ball
25 Toes-to-bar
40 Wall ball shots, 20/14 pound ball
20 Toes-to-bar
30 Wall ball shots, 20/14 pound ball
15 Toes-to-bar
20 Wall ball shots, 20/14 pound ball
10 Toes-to-bar
10 Wall ball shots, 20/14pound ball
5 Toes-to-bar

DEMO video for iPhone/iPad

*this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 4 minute AMRAP of SMART goal reps

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

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