Wod's

Friday 09.19.14

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Happy Birthday Tom Ricondo!

Announcements:

1) Saturday, September 20th we will be CLOSED for both Yoga and Open Gym! Come on out to the Dynamic Duo Competition and support our 16 athletes that are competing.

Location: The Marina Green (Home of the Long Beach Grand Prix)
Event kicks off at 8am
This event consists of 2 main events and a beach challenge. There is a Craft Beer festival, family fun zone including a rock wall, bounce house and many other fun filled entertainment.
Come on out to cheer on our fellow athletes: Michelle Miller & Stephanie Ellis (#thighsmuygrande), Brandon Terry & Shawn Mowery (Team Julie), Courtney Neujhar & Kohlby Rockenmacher (Blister Sisters), Coach Dave & Coach Michael (David & the gnome), Leandro Nolivaiko & Darrell Choa (No Painz, No Gainz), Ken Miller & Brian Ellis (Turn Down for WOD!), Coach Aaron and Don Edstrom and John Puncer aka. Johnny Tats and David Castro (N.w.O “New Wod Order)!

Strength

Power Snatch + Hang Power Snatch + Snatch

5 x 2 @ 75%

CrossFit WOD

20 min AMRAP of:

12 Tuck Opens

9 Pull-ups

6 Ring Dips

Notes: You will begin this workout with a 400 m Run and every 5 minutes on the minute you will run 400m!

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com