10.24.12 – WOD



Don’t be ignorant about what you eat. Ignorance is bliss! – WW

20121023-182705.jpg This company will be here from 6-7pm on Thursday evening with food samples and to educate us on their services. If we get 10+ people they will deliver fresh meals daily.

***ATTN ALL MEMBERS***Due to popular demand, we have now opened a 5:15am class. We already have 14 members (ONLY 2 SPOTS LEFT) that are calling this class their “home” class. If you are interested in switching to this class, please let me know. – WW

Also, starting November 1st, ALL evening classes will move up 30 minutes sooner. Current schedule is 4:30pm, 5:30pm, 6:30pm, 7:30pm, new schedule will be 4pm, 5pm, 6pm, 7pm. With the exception to evening BaseFit, which will move 30 minutes later and start at 8pm. – WW

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

THE NUTRITION CHALLENGE IS OVER!!! Over $1,000 in cash/prizes. If you would like to be considered as one of the three finalist that I’ll be selecting, please make sure that I have: 1) your after pics, 2) your Fitness Wave packet, and, 3) email me your nutrition log to ww@crossfitcrowntown.com. I’m anticipating to release a post with all of the finalists by next Sunday, October 28th.

November 3rd: California Affiliate League Coed Team Competition. Brett & Michelle P., Nico & Amber A., Garrett M. & Melissa J., Garey C. & Yvette M., Jay F. & Lorie F. are all registered thus far. This is a coed team competition of one male and one female. They have advanced and scaled divisions. Grab a teammate, sign up, and, go have some fun!

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

January 12-13: The OC Throwdown. Registration is open. 3 online qualifying workouts, weekly, starting November 3rd. These workouts will be placed into the normal programming at the gym. More info here.


BaseFit: 4 rounds for time of –

10 KB Swings
20 Wall Balls
30 Sit-ups
400 meter Run


Strength: EMOM for 10 minutes perform:

1 Power Snatch followed by 2 OHS (no squat snatching the first rep)

WOD: “Splitting Pine”

For time:

21-15-9 of:

– Split Snatch, 115/75 pounds (alternate legs each rep)
– Box Jumps, 30″/24″

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 100 flutter kicks

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

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