May Events Update…the next ITP…and Team High Voltage!

May Events Update…the next ITP…and Team High Voltage!

Enjoy. You know we did!

[box]For full information on Team High Voltage click here –

All interested Volts & Vixens please come to our orientation next Wednesday May 16th at 7pm at High Voltage.[/box][box]For full information on our Instructor Training Program 2.0 click here –

Our initial meeting is on Wednesday May 23 at 7pm at High Voltage.[/box]

Thursday’s Training: 

All Levels CrossFit

Level 1 CrossFit

Murph Prep Day 11/30 –

  • A. 800 meter run
  • 2 sets rest 3 minutes after the first run
  • Score is each split
Murph Prep Day 11/30

  • Skill: Pose Running
  • 3×400 meter Run
  • Rest 3 minutes after each round
  • Goal is steady pace through out all 3 rounds
B1. Back extension – GHD x 8 @ 4022; 5 sets

  • this can be weighted with a dumbbell and should be if 8 is easily attainable
  • 8-8-8-8-8
  • rest 20 sec

B2. Handstand Push Ups

  • AMRAP -2
  • 4 sets 1 after each of GHD Back Extensions
  • rest 1 min before returning to GHD.
  • C.
  • 1 min max push up
  • rest 30 seconds
  • 1 min max Front Leaning Rest on Rings
  • rest 30 seconds
  • 1 min max push ups
  • rest 30 seconds
  • 1 min Max Rep Double Unders (upscale to Triple Unders)
WOD: 15 Minute AMRAP

  • 10 See Saw DB Press
  • 10 Weighted DB Box Step Ups
  • 10 Sit Ups