Wod's

Thursday 11.20.14

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Announcements:

1) Saturday, November 22nd: CFI’s “Toys 4 Tots” Texas Hold’em Poker Tournament: We’ve added some killer raffle items from Progenex, Oakley, Too Faced Cosmetics and Fox for this tournament that is being held at CrossFit Insanity on Saturday, November 22nd from 4pm – 8pm. Have you signed up yet? If you plan on attending, RSVP on the whiteboard by TODAY.

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!

Strength

Deadlifts

3 x 10 @ AHAP (Unbroken)

CrossFit WOD

12 min AMRAP of:

21 Double Unders

3 Muscle-Ups

9 KB Swings (70/53)

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com