Wod's

Wednesday 12.17.14

temp-post-image

Announcements:

1) We will be hosting our CFI Holiday Party at our box on Friday, December 19th at 7:30pm. We will need everyone going to sign up on the whiteboard so we have an accurate head count for dinner. It will be $15/person as we are not doing a potluck style like past years. Please bring your own beverage of choice and your holiday cheer. In addition, we will be doing a white elephant gift exchange ($15 – $20 value) so if you would like to join in on this, just bring a wrapped gift.
*FYI: The box will run classes on this day at 6:00am, 7:00am, 9:00am and 12:30pm ONLY. All evening classes will be cancelled for setting up.

2) Yoga has been cancelled for Saturday, December 20th…..but Open Gym is still happening!

Strength

Power Snatch + Snatch Push Press + Snatch Balance

7 x 1 @ 75%

Partner WOD

12 min AMRAP of:

Calorie Row

8 Handstand Push Ups

12 Tuck Opens

16 Split Jumps

Notes: Partner A will row for max calories while Partner B completes one full round of 8 handstand push ups, 12 tuck opens, and 16 split jumps. Once Partner B has finished one round, they will transition to the rower and Partner A will begin their round of work. You cannot start rowing until your partner has begun their first movement.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com