“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” ~ Zig Ziglar

***ATTN ALL WOMEN – CrownTown has a new program for you. We just added another program option. Evenings of Tuesday & Friday at 6pm. This new schedule starts on Tuesday, February 12th. Contact us for a spot in the class. Click on the link for more info. Women CrossFit

***ATTN ALL CROWNTOWN MEMBERS – We are adding another program. An Endurance class focusing solely on increasing your endurance. It is not CrossFit. Rather, an hour class focused on sharpening your running mechanics and increasing your running endurance. This group is being coached by Coach Sarah, and, programmed by Coach Sarah & WW. It will start on Tuesday, February 5th at 5pm. The group will meet weekly on Tuesdays from 5-6pm. Cost = $0 for all CrossFit members. That’s right an added perk that I suggest all of you take advantage of. Another day of coaching and training for FREE.

Upcoming Events

• January 12-13: The OC Throwdown. More info here.
• February 2nd: Legendary Competitor’s NLI Dynasty Series I in Orange County. Ryan O. is registered to compete in his first competition.
• February 23rd: Legendary Competitor’s Diamond in the Tough masters competition. Paula H., Errol T., and, Kip F. Are registered for this competition.

Thursday & Friday

BaseFit:

For time:

“Annie”

50-40-30-20-10 of:

– Double Unders
– ABMAT Sit-ups

Immediately followed by:

21-15-9 of:

Medball Cleans
Bench Dips

*NOTE: this WOD has a 30 minute time cap

CrossFit:

Strength: Sumo Deadlift 3-3-3-3-3

WOD: 3 rounds for time of:

– 400 meter Run
– 15 Squat Snatch, 75/55 pounds
– 9 HSPU

*NOTE: this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 10 minutes of yoga style stretching

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

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