A Beginner’s Guide To Eating For Health And Performance

Salute from the Nation Coach Harry put together an awesome little write up on nutrition. He trains his butt off five to six days a week, he works a forty-plus hour work week in the military, yet he still manages to eat clean. It takes a little bit of work but its well worth it when you see the results and your performance in the gym improves. Enjoy guys!...

Lets Try This Again

Harry looking out to sea while crushing some sandbag thrusters Saturday October 6th 2012 8:00 AM – Mission Viejo High School – 25025 Chrisanta Dr  Mission Viejo, CA 92691 Tomorrow we will head over to the field at the high school track. We will meet on the upper parking lot and walk down to the lower field where bob is at. Hope to see you guys out there. WOD “Big Bob”...

Sundown Showdown is here!

Dusk WOD during 5:30 PM Friday night is the Crossfit Fly Sundown Showdown.  We hope you can make it out to show your support to our five teams. Below is the heat schedule:   TEAM MEMBERS Colt 45 Floater WOD #2 WOD #3 Bitch & Moan Julie & Shannon 5:50pm 6:25pm 7:50pm Booty Squad Rachael & Natalie 5:50pm 6:25pm 7:50pm Sex Pistols Megan & Cindy 6:00pm 6:55pm 7:50pm Team...

Wear Sunscreen

Michael Showing a great overhead lockout with sandbag during last weekends beach workout This is a random song I heard while driving to Stockton a few weeks back. For whatever reason it caught my attention. When I heard it I thought it would be a cool to share with you guys. I know its a bit lengthy but worth the listen, it will make you think about a few...

Half-way to the Weekend!

Lauren and Shani on the podium, looking strong ladies. This Friday is the Crossfit Fly “Sundown Showdown”. Its an all girl team competition starting at 5:00 pm and going into the early part of the evening. The event has been designed for all levels with two divisions for teams to participate in. We have three teams in the “Competitive” division (Andrea & Stacey, Tonia & Koaleen, Megan & Cindy)...

Short And Nasty

The early days of the “Gorilla Style” workouts Tuesday October 2nd 2012 5:00, 6:00 & 7:00am: Expo Design Center – Off Greenfield & Rancho Niguel in Laguna Niguel *****NEW CLASS***** 9:00am: 7 Oak Ridge Circle, Aliso Viejo – Off of Chase and Pacific Park 5:30 & 6:30pm: La Paz Intermediate – Upper Parking Lot off of La Paz Rd. WOD A. 3 sets of: 3 Wall climbs 60 Second plank...

A Great Turn Out From The Ruination Crew

Alina cranking through some pistols at the beach WOD This past Friday we had a blast at Crossfit Costa Mesa with the kick-off of the Pink-Bra-Tour, and the Barbells for Boobs fundraiser. We had a pretty good turnout from the Nation, about 25 athletes came out to do “Grace” to show their support. Many PR’s were happening throughout the night, and we couldn’t be more proud of our very...