Wod's

Wednesday 11.12.14

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Happy Birthday Jason Voss!

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.

CrossFit WOD

FT:

2000 m Row

75 Thrusters (45/35)

1 mi Run

Notes: On the Thruster movement, you must maintain the front rack position or it is a penalty of 10 burpees on the spot.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com