11.1.12 – WOD


A couple of master studs, Joe M. & Garey C., during the 1,000 meter row event at the last NLI. They took 3rd and 6th respectively.


Had to share so the Facebookers had some ammo for the “haters” that comment on your constant check-ins.

***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.

Upcoming Events

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.

November 30th-December 2nd: The Outlaw Open. This is an invite only CrossFit competition. There are only 70 male and 70 female being invited worldwide. Fortunately, Coach Rose and WW both received an invite! Given the fact that there are no boundaries this could be the most competitive organized competition next to the CrossFit Games. This is a 3 day competition at the Palm Springs Convention Center with a $10,000 winner take all purse. 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.

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

BaseFit: For time:

10, 9, 8, 7, 6, 5, 4 ,3, 2, 1 of:

Bench Dips
Jumping Air Squats

Immediately upon finishing alternate 3 X 10 of Jackknives & Supermen


Strength: 15 minutes to find a 1RM behind the neck Jerk

WOD: 4 rounds for time of:

15′ Rope climb, 3 reps
12 Dumbbell or KB Thrusters (one in each hand, you choose load)
24 ABMAT Sit-ups (touch TOES)

*NOTE: this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Single leg flexion with both elbows touching ground (4 minutes each leg)

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

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