Wod's

Monday 09.15.14

Happy Birthday Heather Wright!

Happy Birthday Diego Lopez!

Happy Birthday David Castro!

Announcements:

1) Saturday, September 20th we will be CLOSED for both Yoga and Open Gym! Come on out to the Dynamic Duo Competition and support our 16 athletes that are competing.

Location: The Marina Green (Home of the Long Beach Grand Prix)
Event kicks off at 8am
This event consists of 2 main events and a beach challenge. There is a Craft Beer festival, family fun zone including a rock wall, bounce house and many other fun filled entertainment.
Come on out to cheer on our fellow athletes: Michelle Miller & Stephanie Ellis (#thighsmuygrande), Brandon Terry & Shawn Mowery (Team Julie), Courtney Neujhar & Kohlby Rockenmacher (Blister Sisters), Coach Dave & Coach Michael (David & the gnome), Leandro Nolivaiko & Darrell Choa (No Painz, No Gainz), Ken Miller & Brian Ellis (Turn Down for WOD!), Coach Aaron and Don Edstrom and John Puncer aka. Johnny Tats and David Castro (N.w.O “New Wod Order)!

Strength

Overhead Squat

3 Rep Max (from the ground)

CrossFit WOD

4 min AMRAP:

3 Touch and Go Power Cleans (125/75)

*Alternate with partner

-then-

1 min Rest

-then-

4 min AMRAP:

8 Burpees

8 Squats (125/75)

8 Pull-Ups

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com