Wod's

Monday 10.13.14

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Happy Birthday Adam Reingold!

Happy Birthday Susan Agle!

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!

Strength

Back Squat

3 x 5 @ 80%

Partner WOD

2 Rounds for Max Reps:

Row for Calories

DB Hang Power Clean (45/30)

Box Jumps (30/24)

Bear Crawl

Sled Push (190/115)

Notes: Each Station will be 2 minutes long, alternating between partners as rest is needed.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com