Wod's

Thursday 11.03.16

Happy Birthday Luis Angel Bautista!

Announcements:

1) Want to conquer a movement that you need to work on? November's "Beat your Goat" is all about Muscle-Ups and accessory work variations. Come on out on Saturday, November 12th at Noon to CFI for this free clinic for our members.

2) Reminder: Our Yoga class is every Saturday morning at 8:30am! A vigorous Power Vinyasa flow with attention to detail in alignment and body mechanics. Various breathing techniques and stretching of injury prone areas are incorporated in the practice and a well-deserved rest at the end! All levels welcome - beginners, weekend warriors and Crossfit powerhouses!

CrossFit WOD

"Annie"

50-40-30-20-10

Double Under

Abmat Sit-Ups

Accessory Work

EMOM for 16 Minutes of:

30 second Handstand Hold

10 KB SDHP (70/53)

10 Good Mornings (Moderate Weight)

30 second L-Sit Hold

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com