REST DAY! Don't forget to sign up early for the Nutrition Seminar next Saturday, March 28th @ noon.  The cost is $25 which must be paid [...]

For Time: 50 Double Unders 40 Sit-ups 30 KB SDLHP (53/35) 20 Pull-ups 10 Burpees 200M Sprint 50 Wall Ball (20/16) 40 Lunges 30 Push-ups [...]

TGIF!!!! MYSTERY WOD TODAY....COME IN, FIND OUT, HAVE SOME FUN! Don't forget to sign up early for the Nutrition Seminar next Saturday, March 28th @ [...]

"ANNIE" 50-40-30-20-10 Double Unders Sit-ups Post time to comments "ANNIE" Video http://media.crossfit.com/cf-video/CrossFit_SpealDoesAnnie.wmv Reminder: Don't forget to sign up for the nutrition seminar....

FOR TIME: 1 Mile Run 10 Muscle-ups (3 Dips/3 Pull-ups = 1 Muscle-up) 20 Burpees 1 Mile Run 20 Pull-ups 10 Burpees 1Mile Run 30 [...]

6 Rounds for time: 3 Clean & Jerk (M-BW, W-3/4 BW) 10 Pull-ups Rest 1 Minute Row 1000M Combine time total of both Post to comments [...]

3 Rounds for time: 10 Back Squats (M-225#/W-155#) Run 200M 10 Burpees Run 200M 10 Burpees Post time to comments HAPPY BELATED BIRTHDAY DAVE NEWMAN!!!! [...]

REST DAY! Thank you to all of you that came out to the free class yesterday!  Welcome to CrossFit East County!  Great job everyone!  

800m run 20 Single Arm DB Snatches (alternate arms) 30#/20# 30 DB Squat Cleans 30#/20# 100 Ab Mat Sit Ups 30 DB Squat Cleans 30#/20# 20 [...]

"PARTNER CALORIE ROW" 5 Cal Row 5 HSPU 10 Cal Row 10 1/2 BW DB Thrusters 15 Cal Row 15 Med Ball Cleans (20/16) 20 [...]