50 Double Unders

30 Clean and Jerks  75#/53#

15 Pull Ups

75 Double Unders

30 Wall Ball  20#/16#

15 Knees to Elbows

75 Double Unders

30 Thrusters 75#/53#

15  GHD Sit Ups

50 Double Unders

Post time:

Coaching Tips:  Scale load and movement to match your current fitness level.  Try to do your double unders. You cannot get better at this movement if you don't try. Stay as relaxed as possible, keep your arms low and let your forearms rotate the rope, not your shoulders. Keep your jump slow, yet move the rope through quickly. Remember to extend your hips and knees and don't kick your feet back at the knees. The rest is just a compound movement followed by a less complex exercise.

The More Things Change, The More They Stay The Same.

by Lisa Barbara 

Two years ago, Paul and Lisa headed up to the Orange County Fire Authority to the CrossFit Level 1 Certification.  It
was an incredible weekend and the decision was made to become a
CrossFit Affiliate, CrossFit East County was born. 

We went from being
primarily a "personal training studio" with a few Strength and
Conditioning and Indoor Cycling classes each week, to a CrossFit Gym
offering more than 35 classes each week.  We cleared the gym of the
space hogging machines and built pull-up bars, added mats, barbells,
kettlebells, medballs and rings.  We covered the mirrors with much more useful whiteboards. 

As our knowledge has grown so has our desire to pass that on to you, our clients, who make this dream our reality.  How many of you have gone from jumping pull-ups or ring rows to full kipping pull-ups?  Got your Muscle-Up?  Double Unders?  Hand Stand, Hand Stand Push Ups?  How about learning the Olympic Lifts?  I know for myself, if you had asked me 2 years ago about my Snatch, I might have been offended, but now I'll tell you it is 83# and I'm working on making it bigger. 

What has not changed since the days of La Mesa Workout is our dedication to being "East County's premier facility for enhanced human performance" and our passion and commitment, to our clients and athletes, to be the best trainers that we can be and to bring out the best in you.  We will continue this pursuit indefinitely and thank you for this opportunity and for being part of our community.