Coming Right up!

Saturday classes will be set up as an open gym from 8:30-11:30, due to the Joshua Tree camping trip.  There will still be plenty of help on hand to assist and answer any of your questions!  On Rampers are welcome to attend as well, just be sure to preview the movements on the website!

3 Rounds for Quality:

20 ft Handstand Walk or 20 Shoulder taps

10 Broad Jumps for distance

Rest as needed, then perform

One minute ON, One minute OFF for 12 minutes of:

30 Kettlebell Swings

All 30 swings must be completed within the 60 seconds or you incur a penalty.  Each penalty is a 1000 meter row.  After your last round of swings, go directly to the rower to complete your penalty.

Post total time to completion and number of penalties.

Rest as needed, then perform

3 Rounds for Quality of:

15 GHD Situps

15 Back Extensions

Cheri gets ready for JTree!

Wow!  What a busy month it has been!  The Nutrition and Health Symposium along with the start of the Newtrition Challenge almost two weeks ago.  The Ragnar Relay last weekend, with Joshua Tree Climbing trip and Halloween coming up this weekend!  And we’re not slowing down!  Below I have listed all of the upcoming events that I know of, but I’m sure I missed a few.   Post in comments if you are signed up for any upcoming events that I missed!

November 12– Next Level Invitational, a local CrossFit competition

November 20–  PCF Cruiser Triathalon!  I announced this in an email last week, but get ready!  We were just informed that we will not need a permit to get this done.  The details include a 1k swim, 10k bike ride (beach cruisers only) and a 5k run.  This will be held on a Sunday morning, so start training now!

December 12– The Newtrition Challenge concludes, everyone retests their baseline and winners announced!  It will be here before you know it, keep working hard!

December 18– WOD Gear Team Series CrossFit competition, all levels welcome, teams of 2 men/ 2 women.  We already have one team put together!

December 31– Registration opens for the Winter Tri-County Shakedown.  The event is not until February, but get that team together!  Last event we represented with 4 teams!

January 7– GoRuck Challenge, I had 2 different people hit me up about this in the same day.  Based on the Seals Hell Week (sounds fun already), it is labeled as more of a challenge than a race.  Teamwork and camaraderie are essential to completion.

January 14– The OC Throwdown is the only local 2 day competition around, with over 1000 registrants, this is bound to be an amazing event.  We will have to wait and see who qualifies!