10.10.12 – WOD


A great shot of Matt L., Virginia G., and, Nick D. from Saturday Night Lights competition last weekend in Temecula. Fortunately, the wife and I were able to bring our double stroller to the venue and post up to watch our team make some waves. Nick D. got 1st place in the 7 minute AMRAP with front squats and double unders annihilating the second place finisher on that WOD by 31 reps! He PR’d from his gym time by 2 rounds. He ended up finishing in 4th place overall in the Men’s Advanced Division. Great job considering last time he got 6th place and this time there were Regional competitors in the house.

Matt L. finished in 7th place in the Men’s Intermediate Division. Very consistent performances across the board and even cranked out an impressive 60 unbroken Wall Balls after 17 minutes of two workouts with squats, box jumps, double unders, and clean & jerks.

Virginia G. finished in 9th place in the Women Scaled Division. She PR’d in every WOD from her gym performances. During the second WOD she hit her shin pretty bad on a missed box jump. However, she did not hesitate and jumped straight up on the box and kept going. That was all heart and awesome to witness!


Team Lani & Kena after a very respectable 6th place out of 15 teams in a highly competitive field at the Sundown Showdown in Newport Beach last Friday night. They took first place in the Prowler/Burpee event, which was a test of power, strength and endurance all in one. Very impressive ladies!

We were able to get the party of four out two consecutive nights to support the CrownTown athletes. We’re glad we did and had a blast watching our members represent our community. Very proud of each and every athlete for their courage to get out there and lay it on all the line. Special shout out to first timers Matt & Virginia. Respect! – 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

3 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.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.

December 8th: NLI “Warrior Soul Series” III – This is a CrossFit competition with three different divisions plus a masters division.


BaseFit: For time:

400 meter Walking Lunge (trailing knee must kiss ground)

Cool down: 5 minutes in wounded pigeon position (each side)




Hero WOD:

30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
225/135 pound Power clean, 1 rep

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

*NOTE: this WOD has a 35 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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