9.4.13 – WOD


Rachel Walsh in the receiving position of a 95 pound Split Jerk during one of last week’s workouts. She’s doing a decent job of “stacking her bones” during the lift. I’d like to see the front foot a bit more forward to ensure her shin is completely vertical and her back knee dipped a little bit more to help her get under the load at the same time to keep her glutes engaged for stability. All in all a good lift, Rachel!


On a separate note, please join me in congratulating CrossFit CrownTown’s newest coaches, Joe DiNieri & John Rizk. They have both successfully passed their CrossFit Level One Coaching Certification and met the requirements of CrownTown’s internship program. Welcome to the most elite coaching staff in the area gentleman. We look forward to having you continue our reputation for providing the highest quality of coaching while helping as many of our members reach their health and fitness goals along the way.

~ Wayne Willette


***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Instill the benefits of an active and healthy lifestyle with your kids now!

Upcoming Events

  • September 14th: Dynamic Duo competition put on by Legendary Competitor is being held at Cal State Dominguez in Carson, Ca. There is a $10,000 cash purse for the winners of the RX Division. CrownTown has three teams competing at the venue. Brothers, Nick D. and Joe D. are one team, Coach WW and a training partner from LA are another team, and brothers, Calvin B. and Brandon B. are another team.



Test: 20RM Push Jerk

WOD: “Purple Drank” from CFE

4 RFT:

6 Deadlifts, 315/225
12 Ring Dips
40 Double Unders

*NOTE: this WOD has a 16 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 20 minute AMRAP of:

8 Burpees
8 Toes-to-Bar
8 Box Jumps, 24/20 inch box

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

© copyright Powered By WW, LLC 2013

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply