10.25.12 – WOD



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.

Thursday & Friday


5 Rounds for time of:

50 double unders
40 Squats
30 Sit-ups
20 Push-ups
10 second in Handstand hold against wall


WOD: “I got 5 on it”

10 Rounds for time of:

5 Burpees
5 Pull-ups
5 KB Swings, 70/53 pounds
5 K2E
5 Power Cleans, 135/95 pounds
5 Thrusters, 135/95 pounds

*NOTE: this WOD has a 35 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Immediately upon finishing WOD, you must do the Couch Stretch for 7 minutes on each leg. Each time you come off of the wall and/or stand up to get out of the stretch before the 7 minutes is up, you owe 1 minute in the Planche position. This can be done after both legs have been stretched for 7 minutes a piece. No limit of how many Planche penalties can be assessed. Stay strong!

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

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