Watch this video before today’s strength WOD. It’s less than 5 minutes and will help you lift efficiently and safely on the Bench Press.

I thought a Zig quote was appropriate. Sad to hear he passed on 11/28. He has nothing to do with fitness, but I remember listening to his motivational tapes when I was in college studying nutrition and beginning my personal training career over ten years ago. RIP Zig. – WW

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

Upcoming Events

• December 1st-December 2nd: The Outlaw Open is this Saturday & Sunday at the Palm Springs Convention Center. Rose P. and WW each have three workouts per day. There will also be a live feed for those that can’t make it to spectate. Once the heat times are posted we will share the details here. Click here for more info.
• December 8th: NLI “Warrior Soul Series” III Coach Rose and Paula H. are registered to compete.
• December 15th: CrossFit CrownTown Holiday Party. Member + 1 guest is permitted. RSVP list will be closed this Saturday, December 15th. please make sure to sign up before the deadline. Time/location/details/etc to follow.
• January 12-13: The OC Throwdown. Rose P. qualified finishing 41st out of almost 400 female athletes. WW qualified for the Pro Division finishing 25th out of 750 male athletes. More info here.

Thursday & Friday

BaseFit:

3 rounds of max REPS at each station:

1 minute of Jumping Lunges
1 minute of Pull-ups
1 minute of Burpees
1 minute of Weighted PVC OHS
1 minute of SDHP with KB
1 minute of Rest

CrossFit:

Strength:

Bench Press 1-10-1-20-1-30

WOD:

Seven rounds for time of:
75/55 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20/14 pound medicine ball

*NOTE: this WOD has a 25 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

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

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