Wod's

Friday 10.17.14

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Happy Birthday Jamie Schwab!

Announcements:

1) 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!
2) Saturday, October 18th: CrossFit Insanity will be hosting “Julie Garrity’s Wod & Wake” a memorial and celebration of her life. We will start the WOD heats at 10am. Please come out and give it your all for Julie! $10 Donation to Ovarian Cancer Research Fund will be donated in her name. All CrossFitter’s, Friends and Family are welcome!

3) Saturday, October 18th: It’s that time again for the third Annual Halloween Party. Come on out in your Halloween costume and bowl the night away at Irvine Lanes for their galaxy bowl from 10:00pm to 1:00am! Please RSVP for this event on the whiteboard at the box. Cost is $15.00 per person.

Strength

Bench Press

Strict Pull-Ups

5 x 5

Notes: You will be alternating between the two movements

CrossFit WOD

3 RFT:

60 Double Unders

30 Wallball (20/14)

15 Deadlift (255/165)

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com