Wednesday 09.07.16


1) Members....Don't miss out on this incredible opportunity to improve on your rowing technique! There are now only 15 spots available before we sell out this hosted event by Victoria Draper!

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

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

Sign up here: Join this amazing 4 hour seminar for $40!

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!

CrossFit WOD

With a 20:00 minute running clock:

-- At Minute 0:00 - 5:00

Handstand Float

--At Minute 5:00 - 10:00

1 Strict C2B Pull-Up (w/3 second pause with chest in contact with bar)

3 Strict Handstand Push-Ups

--At Minute 10:00 - 15:00

1 Wall Walk

3 Pausing Ring Row (w/3 second pause at top of pull)

--At Minute 15:00 - 20:00

3 Strict Toes to Bar

3 Strict Ring Dips


Pause Front Squat

5 x 2 @ 70%

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com