10.29.12 – WOD


I thought this photo was appropriate for today’s workout. Our gym isn’t dirty, but our training is. So Monday I want you all to clean it up!


This photo reminded me of another quote I’ve heard in the past. Something to the effect of, man/women today spend all their time sacrificing their health for money when later in life they spend all their money to recuperate their health. Seems like a dog chasing its tail. Find balance and strive for quality of life!

*ATTN ALL EVENING MEMBERS* this Wednesday, October 31st, is Halloween. There will be one (1) evening class for you to attend. It will be at 5pm and it will be a great workout.

***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 will be contacting the three finalist this week for permission to release the pics and data necessary for the community to be able to decide who the overall winner is.

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: 25 minute AMRAP of:

200 meter Run
15 Box Jumps, 24″/20″
15 Wall Balls, 20/14 pounds


Strength/Skill: 15 minutes to find a 1RM Squat Clean

WOD: 3 rounds for time of:

15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High-pulls, 95/65 pounds

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Walk to the wall, kick up to a handstand hold, and do an AMRAP for 5 minutes in the handstand position.

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

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