New shirts are in!
***Sign up sheet for the 60 Day Challenge is on the board in the gym.
*No competition class tonight, those doing NLI, just do a light workout today, and take tomorrow off. Just stretch and roll out on Friday.
**Make sure to come out this Saturday to Cerritos College to cheer on and support all the Upgrade members that are competing in the NLI Crossfit Competition. It's going to be a full day of events starting at 8am and going until about 4pm. THERE WILL BE NO REGULAR SATURDAY CLASS- GO TO THE EVENT!!!!!!! The event is going to be held at the football stadium, which we will have a couple EZ - Up tents set up to hangout at in between events. If you've never been to a crossfit competition before, I highly recommend it. Definitely a completely different experience than what you see in the gym.
Those competing: Humberto Ortiz, Bobbi Woodson, Edgar Zapeda, Chris Sanchez, Lili Speed, Anthony Valera, Kevin McGookin, Kelvin, Brandon Shepard, Melissa Wong, Ashley Oster, and Juan.
Strength #1- 100 sit-ups, 100 Russia twists (w/ 25#/15# plate)
* break up and patrician however you would like. Only use weight for Russian twists.
Strength #2- Back Squats: 3-3-3-3-3
WOD: 100 wall balls & 100 pull-ups
* Break up however you'd like.