Team Row
In Teams of 2, complete as many rounds as possible in 20 minutes of:
100 meters – 100 meters
200 meters – 200 meters
300 meters – 300 meters
400 meters  – 400 meters
500 meters – 500 meters
One athlete rows at a time while the other rests.



Guess How Far We’ve Rowed So Far?

We are half way through our May Rowing Challenge and we have just totaled up all meters rowed through 10:00 am today.  The top three guesses closest to the exact number will receive $5 off their next month’s membership! All guesses must be submitted no later than 8:00 pm tonight on the comments below or on our Facebook page. Good Luck! Please keep this game fair and honest. No adding numbers on the boards.

Upcoming MAY Schedule Changes

Friday, May 17, 2013CrossFit 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.

Friday, May 16 and Monday, May 20
Classes will resume Wednesday, May 22.

Monday, May 27, 2013 -Memorial Day Murph WOD
7:30 am , 9:00 am, 12:00 pm  ONLY (No Fundamentals or Kickboxing)
You must register to participate, please see our event for more info.



CF Lite will be a challenging workout for everyone.  For more advanced athletes, it will be an opportunity to get in a met-con as a nice balance to a more strength-based WOD.    CF Lite will focus on body weight movements and work at lighter weights for longer time domains.  There will be no Olympic Lifting with barbells; however, we will use KBs and DBs for cleans, snatches, presses, and other movements typically done with barbells.  This class is perfect for those of you who don’t like to “go heavy” every day and athletes who are new to CrossFit and will benefit greatly from the met-con element of CF Lite.  For experienced CrossFitters, attending this class in addition to the regular CF class on the same day will be acceptable.  However, for newer athletes, only attending one class a day will be allowed.  We are offering this class at limited times to encourage all athletes, especially beginners, to continue to attend the regular CF classes.  CF Lite is not intended to replace, but, rather augment our athlete’s current training program.

CF Lite will start Monday, May 20th on the following days and times:
Monday: 6:00 PM
Wednesday: 6:00 PM