Wod's

Friday 09.23.16

Happy Birthday Alex Johnston!

Announcements:

1) Members....Don't miss out on this incredible opportunity to improve on your rowing technique! There are only 22 spots available before we sell out this hosted event by Victoria Draper!

Join this amazing 4 hour seminar for $40!

When: THIS Saturday, September 24th from 11am to 3pm

Where: CrossFit Insanity; 17875 Sky Park Circle, STE AB, Irvine, CA 92614

2) Reminder: Our Yoga class is every Saturday morning at 8:30am! 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

Front Squat

6 - 1 - 4 - 1 - 2 - 1

CrossFit WOD

12 min AMRAP of:

15 Calorie Row

12 Burpee Box Jump (24/20)

9 Clean and Jerk (135/95)

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com