Wednesday: Fired Up!

Wednesday: Fired Up!

Wednesday: Fired Up!

It’s a new year! Lets hit the ground running!

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What’s up Volts and Vixens! 2013 will be an amazing year and we’re ready to get it started off right! What’s in store you ask? For starters we have (of course) CrossFit health fitness & wellness training upcoming Nutritional Challenges Team High Voltage’s triumphant return CrossFit Games Sectionals and that’s just the start. There’s so many awesome things that we can barely contain ourselves!

We’re ready to make 2013 the Fittest Year Ever so come on in and let’s get this year started right!

We have a full schedule today…8 training sessions and open gym so come in and get on it!

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A1. Squat Clean

  •    3-3-2-2-2
A2. Ring Dips ADAP
  • 6-6-6-6-6
Skill: Front Squat

  • Sets of 5 Reps
B. 1 minute per station for max reps:

  • Front Squats 135/95

-20 second rest

  • Kb Swing 70/44

-20 second rest

  • Front Squats 135/95

-20 second rest

  • Kb Swing 70/44

-20 second rest

  • 2 minute max effort plank hold
WOD: 20 minute AMRAP

  • 20x Lateral Hurdle Jumps
  • 15x Goblet Squat
  • 10x Kb Swing