100811 – Wednesday

Great day today! Lots of people getting their first double unders today, and stringing their double unders together! This is a skill that takes lots of sweat to get…just like everything else we do. But just know that everything you do here, YOU EARN!!!

Get ready for something HEAVY tomorrow! If you know what I’m talking about and have been following the programming (like Bryce!) you should know what this is! Be ready to go big!!!

Congrats to Coach Rane for getting his Movement & Mobility Cert with Kelly Starrett this weekend in Arizona. He’s the 3rd Coach at CrossFit High Voltage to have this awesome Certification. Coach Rane is probably one of the most passionate people I’ve ever met about helping heal your body, eating healthy, and living a healthy life. Check his personal blog out here: www.flatearthfitness.com

Even cooler than that, he will be starting a weekly Movement & Mobility Course at our box! We are very excited about having this class start, and helping people get and stay healthier than they’ve ever been!

Oh, and word on the streets is, he may be launching a weekly yoga class too…be sure and bug him about it at his ever growing 6:15am class that takes place Monday through Friday!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Double Unders

WOD: 15 Minute AMRAP

100 meter SPRINT

10x Double Unders (sub lateral barrier jump)

5x Knees to Elbow

10x Box Jump

Level 2 CrossFit

Skill: Double Unders

A1. 5-5-5-5-5 Strict Press

A2. 20 second cumulative L-Sit between each set

B. 15 Minute AMRAP

100 meter SPRINT

10x Double Unders

5x Knees to Elbow

10x Box Jump

All Levels CrossFit

A1. Strict Press 5-5-5-5-5

A2. L-Sit 20 seconds cumulative between each set

After the 5th set of Strict Press, rack the bar and immediately do 20 burpees AQAP (as quickly as possible,for time).

B. 15 Minute AMRAP

100 meter SPRINT

10x Double Unders

5x Knees to Elbow

10x Box Jump