So excited for this week. You know you love something when all you can do is think about it even when your not doing it. Well thats how I feel about CrossFit. And all I can think about is how I can make Orange Coast CrossFit the best gym in the OC. I am 100% committed to making our place so awesome. Thanks for training with us and please tell me what I can do to make this place even better.

Today is BASELINE day. Our warmup will be the BASELINE workout. We will repeat this WOD in a month from now.

Todays WOD is really great. It involves muscle ups which is something that you guys do not have much or any experience with. It is quite possibly the greatest single upper body movement in the gym and I cant wait to share it with you.

The original Nasty Girls WOD with Annie, Eva, and Nicole is no longer available on youtube. So here it is done by CrossFit LA. I think we can do better guys. What do you say?

WOD

“Nasty Girls”

3 Rounds of:

50 squats

7 Muscle Ups

10 Hang Power Cleans (135#m, 95#w)

Fall seven times and get up eight.

JMF