Tuesday, September 7th Orange Coast CrossFit will be hosting ROWING 101 hosted by top Division I NCAA rower AJ Brooks of Univ. of Washington. This workshop will focus on the proper mechanics and methodology behind great rowing. Make your rowing stroke more efficient and powerful through the use of good and sound technique. ROWING 101 will be open to all CrossFitters in Orange County but attendance will be limited to first 20 signups.  Sign up today to secure your spot.

New photos up on Flickr. Check em out here.

WOD

A. Take 60% of your best deadlift and go nuts for 3:00. How many reps can you get?

B. In 3 minutes complete amrap of:

Pullups 5x

Double Unders 20x

Rest 2:00 bw rounds

x5 rounds