Wod's

Monday 10.10.16

Happy Birthday Edna Gatoc!


Happy Birthday Maria Ourique!


Happy Birthday Gary Sechler!


Announcements:


1) Saturday, October 15th: It's going down again and this time we want you to "Beat your Goat" when it comes to Handstand Push-Ups and Accessory Drills to practice from 12:00pm - 12:30pm.


2) Saturday, October 22nd: Time to get a Halloween Costume together and join us for our 6th Annual Rock n' Bowl Party at Irvine Lanes. RSVP at the box....cost is $20 and that includes unlimited bowling and shoe rental. It all starts at 9:45pm till closing time.


Strength


EMOM for 10 minutes of:


3 Overhead Squat


Notes: 3 second pause based off 70% of 1 RM Snatch


CrossFit WOD


3 RFT:


21 Calorie Row


15 Box Jumps (24/20)


9 Power Snatch (135/95)

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com