Wod's

Friday 11.07.14

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Happy Birthday Valerie Anderson!

Announcements:

1) Come on out this Saturday, November 8th to support our Asylum Barbell Club athletes (Dave, Michael and Gregg) at the Chikara Open from 10:00am – 2:00pm at Southern California University of Health Science, Located at 16200 East Ambervalley Drive, Whittier, CA.

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!
3) A little shake up with our class schedule beginning next week! Monday 7:30pm will be Yoga instead of CrossFit. We have had several people excited to hear this and hope to see many of you there! Please leave a comment on our Facebook Post if you can make it.

Strength

Snatch Balance

3 x 3 @ ASAP

CrossFit WOD

3 RFT:

10 Handstand Push-Ups (working deficit, 1st rd.=flat, 2nd rd.=1 set of 45#, 3rd rd.=2 sets of 45#)

20 Dumbbell Box Step Ups (45/25) (24’/20′)

30 Abmat Sit Ups

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com