9.10.12 – WOD


A good looking group of ridiculously chiseled CrownTowners at Saturdays Tunnel 2 Towers Run/Walk/Crawl in Dos Lagos. Great to see part of the community come together for a good cause and get a workout while they’re at it. Thanks to Michelle P. for leading the way by organizing the event.


It’s not hard people. CrossFit + Paleo = unmatched results


By the way, in case you were wondering who won the belt at Battle of the Badges on Friday night at Pechanga,…take a peek below around Alison’s waist. Also, she wore that shirt during her match. She said her cardio felt great, her boxing skills prevailed and her conditioning was never a factor during the 3 round beat down. Awesome!

Last, but not least, shout out to Joe Di Nieri for a 3rd place finish at the CAL Saturday Night Lights competition in Temecula. We didn’t get a pic due to an incorrect tallying of scores at the event. However, Joe was later contacted and confirmed of the news. Congratulations Joe!

If what you are doing is not moving you towards your goals, then it’s moving you away from your goals. -Brian Tracy


ATTN BaseFit members***All morning classes the week of September 9-15 are cancelled. Evenings classes are still open. We apologize for the inconvenience and hope you can join the evening group just for this week, as the regular schedule resumes next week.

October 12th: Fitness Wave will be here Friday evening for the follow-up dunk. This date marks the end of the challenge. If you know you can’t make this date, please click on the link and schedule your follow up dunk directly with Fitness Wave ahead of time, as close to this date as possible.

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.


BaseFit: 20 minute AMRAP of:

400 meter Run
21 KB Swings, 53/35 pounds
12 Pull-ups



1) foam roll for 2 minutes
2) practice double unders for 3 minutes (try to go for as many unbroken sets of 15 as possible)
3) choose two mobility exercises from the poster that relates to squatting
4) grab a barbell and start practicing the complex. Get your rhythm down, add weight, and, choose what load you want to start with for the SWOD.

SWOD: EMOM for 10 minutes perform the following barbell complex – 1 Squat Clean, 1 Hang Squat Clean, 1 Front squat. You choose your own load and are able to add/subtract each round.

*NOTE: these three reps must be done as a complex. Meaning once the bar leaves the ground to begin the squat clean it does not touch the ground again until after you complete the front squat. If you do not complete the entire complex as listed above your score for that round is zero (0).

WOD: Three rounds for time of:
135/95 pound Hang power clean, 15 reps
15 Burpees

*NOTE: this WOD has a 12 minute time cap

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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