Wod's

Thursday 09.11.14

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Announcements:

1) Come on out to see Coach Dave and Coach Michael in the 2014 TCA Fall Kick-Off Olympic LIfting Competition on Saturday, September 13th at Team CrossFit Academy in Monrovia, CA. They both lift on the same flight (session 2) at 11:30am – 1:30pm.

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!
Endurance

200 m run, rest 1 min

250 m row, rest 1 min

400 m run, rest 1 min

500 m row, rest 1 min

600 m run, rest 1 min

750 m row, rest 1 min

CrossFit WOD

FT:

50 Double Unders

40 Wallball (20/14)

30 Burpee Box Jumps (24/20)

20 Wallball (20/14)

10 Muscle-Ups

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com