Within the last couple years there has been an increasing amount of races/obstacle challenges. Out there now we have Tough Mudder, Warrior Dash, Run for Your Lives, Color Run, and many more. One of the newer crazes is the ROC Race 5K. ROC stands for Ridiculous Obstacle Challenge. Browsing through the site and the pictures it is easy to tell that this race is all about fun. With the event being untimed it makes it a lot easier for the participants to enjoy themselves. The site describes the ROC Race as a 5k course with game show inspired obstacles. Obstacles from Wipeout, American Gladiators, and MXC (Most Xtreme Challenge) can be found in ROC Race. Today we have 4 Intrepids (Mike H., Ryan, Cicely, and Randy) who will be participating in this event. ROC Race will be held at the Orange County Great Park in Irvine with an 8am start time. All of the morning heats are sold out, but there are still spots available for the afternoon heats (12pm-5pm).  So if you are feeling spontaneous today, go ahead and registerJ. It will cost $70, but the site does not mention the next time ROC Race will be in Southern California for 2013. We hope the 4 of you have a great time today!

On a more bittersweet note, Andrea from the 630am class will be leaving Intrepid. Her husband, Pete, will be relocating for his job and they will be moving to Alabama, where Andrea was born and raised. For those that have had the pleasure of working out with Andrea definitely know that she gives 100% in all WODs especially when faced with her goats, like dubs and pull-ups. She has progressed so much during her time at Intrepid. Recently she got her first few strict pull-ups and has been able to string together some double unders. When she is not working hard in the gym she spends her times at the movies, reading, and baking. She happens to make one of the best paleo brownies I have ever had. One of my favorite Andrea moments was when she dressed up as Sean for Halloween. We will miss her funny and sassy attitude (I think I get the brunt of the sass during classes). 630am class will not be the same without her, but we do wish you guys the best of luck and hope to see you guys in the near future.

WOD 07.13.2013

In a Team of 4 complete

• 200 OH Squats
• 200 Toes 2 Bar
• 200 Calorie Row
• 400 Dubs

*Any Which Way and 1 person per station