Wod's

Thursday 11.13.14

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Happy Birthday Dan Mathot!

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, November 15th: Come on out to support our master athletes, Curt and Matt J. at the NLI Legendary Competitors “Master Shakedown” from 9:00am – 5:00pm at CrossFit 714 located at 1251 W. Katella Ave. Orange, CA 92867.

3) Saturday, November 15th: Friends and Family Day is back!! It’s that time again to bring those friends that keep asking, “What does RX mean?” “You did Fran, Helen, and Elizabeth in what?” Bring them in on Saturday, November 15th for a 10am Class. Remember that every movement will be scalable for an individuals’ ability level.

Strength

Snatch

2 x 2 @ 80%

2 x 2 @ 85%

CrossFit WOD

3 RFT:

7 Right Arm Russian KB Swing (53/35)

7 Right Arm KB Press (53/35)

7 Left Arm Russian KB Swing (53/35)

7 Left Arm KB Press (53/35)

21 Tuck Opens

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com