100903 – Friday

-Run Club Tonight @ 7pm! Who’s in???

-Movement & Mobility Class starts Tuesday night @ 7pm with Coach Rane. Be there and take care of your body! Free to all members.

-Our box is closed Sunday & Monday for Labor Day…

-12:30pm Hero WOD in Monday…friends & family welcome to come sweat with us. BBQ to follow.

Nice!!!

Always something fun happening at the High Voltage box!!!

Wednesday’s WOD’s

Level 1:

20 Minutes, 1 round per minute of

5x KB Swings

10x Push Ups

15x Squats

Scale Reps as needed

All Levels CrossFit

A. 1 Minute AMRAP Box Jumps (24/20″) x 3 sets (rest 2 minutes after each set)

B. 20 Minute AMRAP

5x KB Swing

10x Push Ups

15x Squats

Scale up as needed (+1, +2, parallette push ups, etc)

Post total rounds completed to comments.
-Run Club Tonight @ 7pm! Who’s in???

-Movement & Mobility Class starts Tuesday night @ 7pm with Coach Rane. Be there and take care of your body! Free to all members.

-Our box is closed Sunday & Monday for Labor Day…

-12:30pm Hero WOD in Monday…friends & family welcome to come sweat with us. BBQ to follow.

Nice!!!

Always something fun happening at the High Voltage box!!!

Wednesday’s WOD’s

Level 1:

20 Minutes, 1 round per minute of

5x KB Swings

10x Push Ups

15x Squats

Scale Reps as needed

All Levels CrossFit

A. 1 Minute AMRAP Box Jumps (24/20″) x 3 sets (rest 2 minutes after each set)

B. 20 Minute AMRAP

5x KB Swing

10x Push Ups

15x Squats

Scale up as needed (+1, +2, parallette push ups, etc)

Post total rounds completed to comments.
Announcements:

-Gym closed Sunday & Monday, Hero WOD on Monday @ 12:30pm

-CrossFit Total, Sunday, September 12, from 12-3pm. Find your new 1RM of squat, deadlift, & press!

-Fight Gone Bad, Fight Gone Bad, Fight Gone Bad!!! Saturday, September 25. Have you signed up yet? We already have 50 Volts and Vixens registered…will you help us get to 100 and represent?

Thursday’s WOD’s

Level 1:

Skill: Medicine Ball Clean

WOD: 6 Rounds for time

10x Med Ball Clean

10x Wall Ball

Level 2:

Skill: Hang Squat Snatch

WOD: 3 Rounds for time

20x Power Snatch (75/55)

20x Wall Ball (20/14#)

All Levels CrossFit

Skill: Hang Squat Snatch, find 1RM

5-3-1-1-1

WOD: 3 rounds for time

20x Power Snatch (75/55#)

20x Wall Ball

Post loads and times to comments.