Ryan will be competing in his 1st competition at the NLI on February 4th.  Be sure to come out and support.

The OC Throwdown is this weekend, Saturday and Sunday, at the Hangar at the O.C. Fairgrounds.  They are calling this the biggest competition behind the CrossFit Games.  There will be 12 Games athletes competing, as well as many regionals competitors.   Get out and watch some great competition.  

Workout of the Day
Strength of the Day Battling Ropes
Level 1:

3 Rounds:

Run 400m
25 Supermans
25 Sit-ups 


Level 2:

3 Rounds:

Run 400m 
35 Supermans
35 Sit-ups 


Level 4:

“Michael”

3 Rounds:

Run 800m
50 Back Extensions
50 Sit-ups