1.31.13 – WOD


You ever hear me say “rock bottom”? This is exactly what I’m talking about. This is Amy R. during the one rep max Overhead Squat on Tuesday night. She ended up hitting a personal record on this lift, which I’m very proud of her for doing. However, I’m really stoked on how she’s able to get in this perfect position we have been practicing for sometime now and anxious to see how it translates into additional personal records with her Olympic style weightlifting. ~ WW



***ATTN ALL CROWNTOWN MEMBERS – We are adding another program. A Yoga class focusing solely on increasing your flexibility. Also, breathing exercises to strengthen your diaphragm. Both of these skill sets are great compliments to CrossFit training. They will help you recover from previous workouts and also allow you to achieve new range of motion during your WODs, which will increase strength and performance. We are very excited to be adding this program for all CrossFit members. This class will be instructed by Lauren Lujan every Thursday at 8am, and additionally, two Friday’s per month at 5pm beginning February 7th. The class will be 45-60 minutes in duration. Cost = $0 for all CrossFit members. You read that right. Another perk for CrownTown members I highly suggest you take advantage of.

***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

  • March 6-April 7: 2013 Reebok CrossFit Games Open begins. Registration is now live. Click here for more info.
  • 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


Warm-up: Jog 800 meters

2 rounds for time of:

– 25 Overhead Walking Lunge Steps, 45/25 pound plate
– 25 Plate Ground to overhead, 45/25 pound plate
– 25 Burpee plate jump
– 25 Weighted ABMAT Sit-ups, 45/25 pound plate
– 25 Weighted Good Mornings, 45/25 pound plate
– 25 Plate Push Press, 45/25 pound plate

*NOTE: this WOD has a 25 minute time limit


WOD: Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20/14 pound ball
15 Kettlebell swings, Blue/Pink

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: couch stretch for 3 minutes each leg

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

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