Joe Y. from “Six Three Ohhh” going RX’d in Wednesday’s 155 pound Squat Clean & Jerk/Rope Climb WOD.

Cammi M. handling 65 pounds, as she cranked out some Squat Clean Thrusters and Knees to Elbows on Wednesday morning.

I suggest you only follow this food pyramid if you’re interested in being leaner, more toned, stronger, more athletic, reducing inflammation, increasing performance, and just feeling better about yourself.

This was dinner on Sunday night. Paleo Pad Thai. bomb.com. Email me for recipe. WW@crossfitcrowntown.com

***ATTN ALL CROWNTOWN MEMBERS – Yoga classes have started! Every Thursday at 8am. We’ll also announce certain Fridays at 5pm. Take advantage of this CF member perk.

***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 – The Endurance program is in full effect! Every Tuesday at 5pm. Take advantage of this CF member perk.

Upcoming Events

• February 23rd: Legendary Competitor’s Diamond in the Tough masters competition. Paula H., Errol T., Garey C., and, Kip F. are registered for this competition.
• February 23rd:CrossFit Kinnick’s Battle of the Boxes. They have Intermediate and Advanced divisions for this team competition. Each team is comprised of 2 Men/2 Women. CrownTown has one team formed already. WW, Coach Rose, Nico A., and, Carly R. (Yes, the 16 year old phenom).
• March 6-April 7: 2013 Reebok CrossFit Games Open begins. Registration is now live. Click here for more info.
• March 9th: Fallen Angels I. This is an endurance race put on by Legendary Competitor (same venue as the NLI’s). 3.5-5 mile race. Click on the link for more info.

Thursday & Friday

BaseFit: For time:

– Run 200 meters with a 45/25 pound plate
– OH Walking Lunge from front to back of gym, 45/25 pound plate
– 21 Bent over rows with plate
– 21 ABMAT Sit-ups (touch TOES)
– OH Walking Lunge from front to back of gym, 45/25 pound plate
– 15 Bent over rows with plate
– 15 ABMAT Sit-ups (touch TOES)
– OH Walking Lunge from front to back of gym, 45/25 pound plate
– 9 Bent over rows with plate
– 9 ABMAT Sit-ups (touch TOES)
– Run 200 meters with a 45/25 pound plate

*NOTE: this WOD has a 20 minute time cap

CrossFit:

Strength: Bench Press 5-5-5-5-5 (pause reps 1, 3, & 5 on chest for 3 seconds; add 5 pounds from last time, if you were successful)

WOD:

5 rounds, each, for time of:

– 5 Bar Muscle-ups
– 10 Front Rack Lunges, 135/95, pounds
– 15 ABMAT Sit-ups (touch TOES)
– Sprint to green fence and back
– rest :90

*NOTE: all rounds must be complete under 20 minutes including rests

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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