Announcements:

CrossFit So. Cal. Sectionals this weekend! Nico and Christian will be competing and it would be awesome to have a big cheering squad for them. Plus the level of athletes in both the male and female divisions will be off the charts! The best in So. Cal will be competing, it will be a spectacle to just watch! Come out and support them! Also if you’d like to start a carpool, leave a comment and we’ll see if we can figure that out.  Click Here For More Info.

Friday the 19th we are going to have a little celebration for all of our members who just got their Level 1 Cert earlier in the month. There will be a WOD at 6 P.M. Then a little dinner and get together at 7 P.M. We will be providing some food, but you are more than welcome to bring anything! Like cookies or brownies! Ha!

Be sure to take care of your hands! Ripped hands during the middle of a workout are never any fun! CrossFit LA has made a little video on hand care.

WOD

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Big props to Ashley W. she got through Helen with all pullups! That was awesome to see you guys cheering her on at her last couple reps! Keep motivating  each other.

WOD

Main site rest day! I have a fun one for you guys and girls!

For those of you who want to join us in Newport Beach, meet at our house at 6:45am to carpool.

Our address:

3275 Crystal Ridge Circle, Corona

We want to be in Newport by 7:30am if you want to meet us there: http://www.offshoreoutrigger.com/

Call Christian w/questions.