10.8.12 – WOD


It is with mixed emotions that I inform you about the farewell of one of our beloved members. Joe DiNieri has been offered a professional opportunity that is too enticing for him not to take advantage of. Unfortunately, it requires him to relocate to Northern California. Although, he seriously considered taking a helicopter after his workday from NorCal to make it to CrownTown in time for his 6:30pm class, it is just not feasible. In all seriousness, we are sad to see such a nice guy (oh yeah and ridiculously good at CrossFit, too) leave our community. I’ve personally known Joe since high school and I’m stoked for him on his new endeavor. Come wish him farewell the only way we know how to by crushing a WOD that was co-designed by Joe himself. – WW

***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

5 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 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., 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.


BaseFit: “Pet Rock”

For time:

Run 600 meters with a KB
50 KB Swings
40 KB Goblet Squats
30 ABMAT Sit-ups with KB
20 Close grip push-ups touch chest to KB – hands on KB
10 KB Push Press
20 Close grip push-ups touch chest to KB – hands on KB
30 ABMAT Sit-ups with KB
40 KB Goblet Squats
50 KB Swings
Run 600 meters with a KB

*NOTE: this WOD has a 30 minute time cap


“Joe D”

8 rounds for time of:

4 OHS, 135/95 Pounds
8 Chest-to-Bar pull-ups
12 Box Jumps, 30″/24″
16 Unbroken Double Unders

*NOTE: this WOD has a 20 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

copyright Powered By WW, LLC 2012

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply