10.4.12 – WOD


“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.”
― Zig Ziglar

***ATTN ALL MEMBERS***Due to popular demand, we have now opened a 5:15am class. We already have nine members that are calling this class their “home” class. If you are interested in switching to this class, please let me know. – WW

***ATTN ALL WOMEN – CrownTown has a new program for you. Women CrossFit

9 DAYS UNTIL THE NUTRITION CHALLENGE IS OVER!!! Over $1,000 in cash/prizes. That is less than two weeks. We can all go that long without cheating. It’s not too late to win. Stick your nose to the grindstone and finish strong!

October 5th: “Sundown Showdown” presented by CrossFit Fly in Orange County will be at 5pm this Friday. We have two teams. This is an all female competition. One team is Lani V./Kalena A. and our other team is Coach Amber/Cynthia C. Good luck teams!

October 6th: “Saturday Night Lights” presented by California Affiliate League at CrossFit Temecula South is a competition this Saturday from 4-8pm. We have Nick D., Virginia G., and, Matt L. Competing and representing CrownTown. Matt L. And Virginia G.’s first competition, too. Good luck!

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. Come support CrownTown Athletes (some first time competitors, too): Joe M., Joe D., Nick D., Lorie F., Garey C., and Steve L.

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


Same as CrossFit (not including strength). Friday AM BaseFit come at either 6:30am or 8:30am. Thursday PM BaseFit come at 8pm only.


: Overhead Squat 5-5-5-5-5 with 80% of what you did here.


“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

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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