Wod's

Friday 09.12.14

Announcements:

1) Come on out to see Coach Dave and Coach Michael in the 2014 TCA Fall Kick-Off Olympic LIfting Competition on Saturday, September 13th at Team CrossFit Academy in Monrovia, CA. They both lift on the same flight (session 2) at 11:30am – 1:30pm.

2) Yoga is every Saturday at 8:15am. This is a great way to stretch those sore muscles and gain more mobility and flexibility!

  • 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!
Strength

Deadlift

1 x 10 @ heaviest possible

1 x 8 @ heaviest possible

1 x 6 @ heaviest possible

1 x 4 @ heaviest possible

1 x 2 @ heaviest possible

Partner WOD

3 RFT:

30 step Overhead Walking Lunges (95/65)

30 Toes-2-Bar

30 Ring Push-Ups

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com