10.31.12 – WOD


Some new PRs and a leader board shakeup from Monday’s 1RM Clean. Good job to all of you who set new personal records. – WW


Happy Halloween from CrossFit CrownTown!

*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. 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., Coach Sarah & Steve L. 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! Also, the competitors welcome you to join them in a post competition meal at Filippi’s in Temecula. The address is 23709 Jefferson Avenue. The competition runs from 4-8pm.

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.



With a KB perform the following for a 20 minute AMRAP:

10 KB Swings
10 KB Push Press
10 KB Goblet Squats
10 KB Russian Twists


Strength: 10 minutes to find a 1RM Bear Complex (1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press X 7)

*NOTE: max 3 attempts

Rest 10 minutes


6 rounds for total time, including mandatory rest, of:

15 step Walking Lunge, 55/35 pound plate
15 Push-ups
60 Yard Shuttle run
Rest 1 minute

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: hold the deepest splits position possible for 5 straight minutes

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

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