Our members Nathan & Jenny Chabolla on vacation. They flew to Hawaii on Wednesday. What’s the first thing they did when they got off the plane? That’s right,…they went to CrossFit Oahu to get their WOD in. Good stuff guys! – WW

“The bitterness of poor quality remains long after the sweetness of low price
is forgotten.” ~ Benjamin Franklin

Holiday Schedule

• Christmas Eve, 12/24/12: 8am CrossFit, 9am CrossFit, 10am BaseFit (no other classes)
• Christmas, 12/25/12: CLOSED
• Wednesday, 12/26/12: 5pm CrossFit, 6pm CrossFit, 7pm BaseFit (no other classes)
• New Years Eve, 12/31/12: 8am CrossFit, 9am CrossFit, 10am BaseFit (no other classes)
• New Years Day, 1/1/13: CLOSED
• Wednesday, 1/2/13: Normal schedule resumes

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

Upcoming Events

• December 15th: CrossFit CrownTown Holiday Party. RSVP’d Member + 1 guest, if applicable. The party will be held at the brand new Tiki Island Bar & Lounge. The address is 100 North Lincoln Ave, Corona, 92882. The party starts at 6pm-?. Dinner (gifted from CrownTown) will be served between 6-7:30pm only. This will be the first Saturday they’ll be open for business. We look forward to seeing you there and enjoying the evening with our CrownTown community (120 people RSVP’d)

• 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:

For time:

100′ walking lunges
50 Sit-ups
50 air squats
25 push-ups
25 pull-ups
25 burpees
50 jumping jacks
25 mountain climbers
25 PVC OHS
50 Good mornings, 45/25 pound plate
100′ bear crawl
400 meter run

*NOTE: this WOD has a 30 minute time cap

CrossFit:

Mobility:

Pick two exercises from the Mobility posters and do 8 minutes (4 minutes each exercise) worth of them.

Skill: 3 rounds for QUALITY of:

1 Kip up (:20 bridge is scale)
3 Strict chin-ups (palms in)
5 perfect Ring Dips with external rotation at the top
7 GHD Sit-ups (aggressively extend legs to drive up fast)

Strength:

EOM for 10 minutes perform 1 Power Clean to 3 Strict Presses

EOM for 10 minutes perform 5 perfect Supine Ring Rows

*NOTE: the above two strength WODs will be done as a superset alternating between the stations each minute. So,…in 10 minutes you will have hit 5 sets of each.

WOD:

Power Snatch 3-3-3-3-3-3-3

*NOTE: Let’s make these touch and go reps. Keep rest between sets at exactly 1 minute. Manage your loads accordingly.

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: stretch on your own for 10 minutes

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

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