Get Up. Get Fit. Get Out. from Ryan Decker on Vimeo.

Most of the gyms competitors will be at the OC Throwdown. This is one of the most important competitions of the year and I am canceling all classes so that our staff can come down to watch. No matter what your skill level: spectating at this event will teach you something. For those of you that aren’t clear on the Sport of CrossFit, this is something that you do not want to miss.

This competition is the best of the best in the area and also has people coming from all over the United States. There were over 1000 people that entered the qualifiers for this event and only 300 got in. There are a lot of us competing. There are heats located on the website. But we may all be working out up to 4 times on Saturday and we don’t know how many on Sunday. We really do not know the workouts or what we are going to be doing. But there should be someone competing at all hours of the day.


Kat Leone
Jennifer Rando
AC Chen
Ryan Fischer
Basile Beaty
Ronnie Teasdale

and our old coach Mark McSharry, who moved away to serve our country is coming back into town to compete.

Tickets can be purchased: here.
Carpool info: here.

….oh and By the way,… so far at the time of this writing there has already been 3000 spectator tickets presold. I am guessing 4-5000 people at this CrossFit Competition,… this is no small deal.


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


Five rounds for time of:
Run/Row/Ski 400 meters
10 Wall Ball
10 Pushups
10 Mountain Climbers
10 Med Ball Clean
10 Med Ball Slam
10 Air Squats to Med Ball

Day 13 of 30 for 31 Challenge:

30 Push Press (155/105) Using the same rules as yesterday. If you re-rack for any reason it’s a 5# total penalty for women and 10# total penalty for men that you must add to the bar before picking it off the rack. If these RX’d weights are too heavy please use 80% of your 1 rep Max. Be sure to use proper form and technique to get thru these. Normal standards apply. At the top position arms must be locked out with head thru the plane of the bar. Post questions and times to the bottom of this update. Use the weekend to make up any of the previous days you’ve missed.

CrossFit Mean Streets
Downtown Los Angeles

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