Tuesday: What Do You Stand For?

Hey Volts and Vixens! We’ve got a very technical complex for you to sink your teeth into today – The Snatch Complex! After which we’ll be testing “The Double Five” needless to say it’s going to be a great Tuesday.


Here’s some special thoughts from our very own Coach Josh Murillo:

Batman goes deep into my history.

My mother let me watch the old Adam West episodes after “Little House on the Prairie” when I was a child and I loved it. Then she would provide for her kids and teach me how to dance during the days she had off from the hospital. These are some of the best memories I have.

I continued watching the Dark Knight when “Batman: The Animated Series” came out. I have seen every episode.

When I was 10 I picked up comics and really studied what the Batman was all about. It’s incredible how much the Caped Crusader taught me about what it meant to be a real citizen of this country.

I realized when I was about 15 years old that the traits I admired in Batman were really traits I had admired in my Father. He was a selfless man who devoted himself to his family and his community. No phrase can sum up how much I respect my Father for that.

I don’t draw the Bat-symbol on the board because I think I’m as agile or as skilled as Bruce Wayne. I draw it because it represents what I’m trying to become. I want to have those same admirable traits that my Father and the Dark Knight shared. I want to work hard uphold my family name and care for my fellow man.

I implore everyone to figure out what it is in their life that drives them to work with conviction. Whether it’s in the gym or at the office remind yourself why you put so much effort into all of the things you do. Chances are you’ll find there the real source of your strength.

We are High Voltage.

-Coach Joshua Murillo


All Levels CrossFit

Level 1 CrossFit

A. The Snatch Complex!

  • 4 rounds of:
  • 3 Power Snatch
  • 3 Behind the Neck Push press
  • 3 Over Head Squat
  • Must be done straight through.



Skill: Overhead Squat

  • Sets of 3 reps
  • Looking to proper shoulder posture in this very challenging overhead movement!
B.    “The Double Five”

  • 5 Minute AMRAP Of:
  • 1 x Db Push Press
  • 1 x Sit Up
  • (+1 rep every round)
  • – rest 2 minutes –
  • 5 Minute AMRAP Of:
  • 1 x Db Power Snatch
  • 1 x Double Under
  • (+1 rep every round)
Score is Total Reps For Each AMRAP
WOD: “The Triple 5!”

  • 15 minute AMRAP of:
  • 10 x DB Single Arm Push Press
  • 20 x Sit Ups
  • 30 x Rope Passes

Score is Total Rounds Completed + Partial Rounds