Wod's

Tuesday 02.10.15

Happy Birthday Sam Lee!

Happy Birthday Bunvandy Mok!

Happy Birthday Jimmy Gibbs!

Happy Birthday Rachel Lundquist!

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Announcements:

1) Get in an extra stretch, gain flexibility and help your body recover with Yoga being held every Monday @ 7:30pm and every Saturday @ 8:15am.

2) This Thursday, February 12th we will be hosting in house partner competition, “Love at the Asylum” throughout our normal class schedule. However, we will be running competitive style heats and judging during our evening classes at 4:30pm, 5:30pm, and 6:30pm classes. The winning partners will receive one $50 gift card to a restaurant. In order to qualify for the prize, your team must be comprised of one guy and one girl. You may bring in a friend (with experience) for this or be paired up with another athlete at the box. Just note that if we don’t have enough guy/girl combos and are paired up with a partner of the same gender that you will not qualify for the prize. Additionally all scores must be entered on WodTogether for both partners to qualify for the winning prize. If only one partner posts, you are disqualified for the winning prize.

Workout:
2 rounds for time:
30 calorie Row
40 Burpees
50 Thrusters (45/35)
60 Abmat Sit-Ups
3) New Weekend Hours & Class Schedule will begin starting this weekend!

Saturday: Official Class starts at 10am. You must be stretched and ready to start your warm-up and workout at 10am. This will give you approximately 30 minutes after Yoga ends to get stretched out (if you didn’t attend Yoga), foam roll, or do mobility/stability work.
Sunday: New Open Gym hours are from 10am – 12pm.

Strength

Back Squat

1 x 3 @ 70%

1 x 3 @ 75%

1 x 3 @ 80%

1 x 3 @ 85%

1 x 3 @ 80%

CrossFit WOD

15 min AMRAP of:

200 m Run

18 Plated Overhead Walking Lunge (45/25)

12 Hand Release Push-Ups

No WODs Posted

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com