Wednesday: The Best News

Wednesday: The Best News

Wednesday: The Best News

We get so excited when people give us the following news…LeonidasOne of the things that makes this gym so special is the sense of commeroderie and togetherness that we feel every day. We all feel like we’re on a team together. No matter what happens we’re going to be there for our friends. We feel each other’s failures and celebrate each other’s triumphs.

We always get excited when someone tells us that they are going to give birth to some brand new Volts and Vixens :). We are all familiar with the Kiefer girls Geneva and Sevilla. Now Steven and Charissa are working on firebreather #3!

Coach Dizzle and Chico just recently gave birth to greek royalty (Leonidas). And Now we are excited to hear that Nick and Vani Lewerke will be welcoming into the world a child this year.Baby

We’re super excited for everyone and are truly honored to be part of your lives.

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

Ax4A1.20 second AMRAP Rope ClimbsRest 30 secondsA2. 20 second AMRAP Handstand PushupsRest 1 minute A. Skill: Strict Press

  • Sets of 3 reps

 

Bx3 Row Sprints

  • Row 250m
  • Rest 2 minutes

C. Pushup Challenge
2 min on
2 min off
90 seconds on
90 seconds off
60 seconds on
60 seconds off
30 second on
30 seconds off
15 seconds on
15 seconds off

Score is total pushups

Bx3 Row Sprints

  • 250m row
  • Rest 2 minutes between sprints

C. Burpee Challenge2 minutes on
2 minutes off
90 seconds on
90 seconds off
60 seconds on
60 seconds off
30 second on
30 seconds off
15 seconds on
15 seconds offScore is total burpees