Wod's

Thursday 11.10.16

Happy Birthday Geoffrey Mackprang!

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

Teams of 4:

100 - 75 - 50

Calorie Air Dyne

Box Jumps (24/20)

15 Rope Climbs; 1 team member must hold Front Rack KB (62/44)

Notes: During Rope Climbs, if the KB's touch the ground at all, it is an automatic 5 burpee penalty

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com