Wod's

Monday 11.24.14

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Announcements:

1) Our Thanksgiving week hours are as follows:

Monday: Normal hours
Tuesday: Normal hours
Wednesday: 7:30 class Cancelled
Thursday: CFI Turkey Bowl @ 8am (see details below)
Friday: Closed
Saturday: Yoga @ 8:15am & Open Gym (9am – 12pm)
Sunday: Closed
2) The box will be closed on Thursday but we are doing fun warm-up “workout” and then Flag Football at Woodbridge High School located at 2 Meadowbrook, Irvine, CA 92604. This will start promptly at 8am with the workout happening first and then Flag Football to follow until 10am so that we can all get in a workout then head off to Thanksgiving dinners with family and friends.

Strength

Front Squats

3 x 3 @ 85%

CrossFit WOD

“12.5”

7 min AMRAP of:

3 Thrusters (100/65)

3 C2B Pull-Ups

6 Thrusters (100/65)

6 C2B Pull-Ups

9 Thrusters (100/65)

9 C2B Pull-Ups

12 Thrusters (100/65)

12 C2B Pull-Ups

15 Thrusters (100/65)

15 C2B Pull-Ups

18 Thrusters (100/65)

18 C2B Pull-Ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com