Monday
WOD

Individual Regional Event 6 – 2013
Complete for time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead (M: 160 lbs, W: 100 lbs)
90 foot Walking lunge with bar in front rack (M: 160 lbs, W: 100 lbs)
Time Cap: 15 minutes

Watch this Regional WOD’s instructions here.

MATTAll of the Regional WODs have been announced!  We will be completing a few of them at the gym this week.  Then, Friday, Saturday and Sunday, join us in Del Mar at the SoCal Regional to watch the professions compete live!  Buy your tickets today on the Games website.

Watch the CrossFit Games Update Show to get ready.

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Row Challenge Update
Last Week’s 30K Team WOD winners:
Kris & Stephanie – 34,540
Patsy E & Denice – 32,962
Lynne & Rita Z – 32,469
Christiene & Kelly – 32,067
Armand & Mariela – 31,297

Congrats to all of you who rowed over 30K this past week.  You each will receive our new ‘Monthly Challenge’ shirt that is in the process of being printed!  Stop by the front desk and give them your preferred size.

Keep logging your meters and remember that technique and form goes a long way in terms of efficiency and good strategy.  Again this week, any team of 2 who rows over 30K meters in 5 days will receive a free shirt.  Previous 30K meter winners are not eligible to win again.  Athletes can change their teams at the beginning of each week.

Great effort from everyone at the gym!   It’s wonderful to see our athletes so focused on their training and working together as a team.

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Upcoming Clinics
Tuesday, May 14th – Olympic Lifting – 6 spots
Tuesday, May 21st – Olympic Lifting

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DON’T FORGET ABOUT
Upcoming MAY Schedule Changes
Friday, May 17, 2013- CrossFit Regionals –
Last class will be at 5:00 pm (NO 6:00 or 7:00 pm classes on Friday. Also, no Open Gym or Community WOD on Saturday.) 

We are fortunate to have this event held so close to us. We highly encourage you to make it to at least 1 day of the SoCal Regionals in Del Mar.
Seeing the sport of CrossFit live will inspire you to be a better athlete. Tickets are sold daily or all 3 days.

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