October 24th registration starts for the December 3rd event, “Battle of the Boxes”. This is being held at CrossFit Kinnick in Upland. Teams of 2 Men + 2 Women will be competing. As many teams as they want can register. Please let me know if you’re interested. http://www.battleoftheboxes.com (I am interested in registering several teams from our gym. – WW)

OC Throwdown registration is open. Weekly qualifying workout #1 will be released this Sunday, October, 16th. This competition is Janurary 14th-15th, 2012. You must register and complete the qualifying workouts here at your gym in order to earn a spot to compete. Registration is free. http://www.octhrowdown.com (Paula, Yvette, Nick, Brett and I are registered for this – WW)

NLI Series is November 12th at the OC Fairgrounds. They are currently sold out (this happens every time) and forming a waitlist. Typically, every time people from the waitlist get to compete. http://nextlevelinvitational.com (Yvette, Brett and Nick and I are registered for this – WW)

Max Effort Day 3

Strength component: 1RM Clean

Gymnastics component: Max effort ABMAT Sit-ups in 2 minutes

Endurance component: 2 attempts at 60 yard shuttle sprint. Fastest time counts. There will be faults for not adhering to standards. Faults add 5 seconds to your times.

Leader board is going up this week. Your performances count toward the board. That is why I am validating ROM and standards. Luck is inconsistent and skill is always there. Good skill! – WW

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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