110517 – Tuesday

  • Great job Volts & Vixens getting your 1RM squats tonight! Incredible positive energy all around the box, and it showed with 90% of you making new PR’s! Yeah Buddy! Big ups to Coach Josh for a 435# squat, Stefan with 425#, Abe for 375#, Sarah for 245#, and Emmy Vargas for a 335# squat at an all time low bodyweight! Incredible!!!
  • Also, big shout out to my CrossFittin Momma who just called me & said she PR’s at her CrossFit gym in Fresno! Yeah buddy!
  • Remember, Vixens class (ladies night!) every Tuesday at 6pm! It will meet at the front of the gym, and there will be a warm up, stretching & mobility, and a fun, sweaty metcon! Guys will be inside deadlifting & benching…

Stefan coming out of the hole with 425#!

And even though she’s squatted 487# before (no, seriously) Emmy put up 335# after doing her first 5k and at an all time adult low body weight. She’s getting fit, healthy, and if you can imagine it…even more awesome! Great work, Em!

Carlos coming up from the bottom with an almost 100# PR! Just goes to show that hard work definitely pays off!

Kaz, you guessed it, PR. I could go on and on.

We are all so proud of every Volt & Vixen’s hard work!

Monday’s WOD:

All Levels CrossFit

A.     Find 1RM Back Squat

B.     4x through, for max reps

40 seconds on, 20 seconds off for 4 sets of:

-Push Press (135/90)

-Push Ups (upscale to paralette push ups)

-Ring Rows (feet elevated as needed, tight plank)

Level 1 CrossFit

Skill: Push Press

40 seconds on, 20 seconds off, rotate: 5 rounds, for max reps (15 Minutes Total)

-DB Push Press

-Push Ups

-Ring Rows