Friday: Community!

Friday: Community!

First off…thank you to everyone who came out to our ITP ‘info sesh’ last night! Coaching is pretty much my favorite thing…so getting to coach coaches is just mind-blowingly awesome. Insert witty .gif here! Second – we’ve got a big Team High Voltage competition this  coming up for Volts & Vixens of all levels & abilities on Saturday. This Saturday we have 5 teams competing at the NLI’s Dynamic Duo and will take place at Cal State Dominguez Hills. In addition to your favorite Volts & Vixens competing there are several of our friends from around SoCal who threw down at the CrossFit Games that will be crushing it as well…it’s a super cool opportunity to watch them perform up close. Best of all competing along side top athletes always brings out your best…and I couldn’t be more excited to see how well our Volts & Vixens step up and give their Full Effort! Third – really fun wod today…it’s been a great week of training…so let’s finish this up on a high note!

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A Mobility. Speed + Agility Drills WOD: 30 minute AMRAP- (rest walk 2 min betw sets) 10 Row for Cals (row hard) 10 push ups HR 10 striders (alt split lunge – 15 total not each leg) 10 KBS (russian – faster turn over) 10 Dubs 10 box jumps – step down (rest walk 2 min b/t sets)

Skill: Mobility/speed agility & movement review WOD: 30 minute AMRAP- (rest walk 2 min betw sets)

  • 12 Row for Cals (row hard)
  • 12 push ups HR
  • 12 striders (alt split lunge – 15 total not each leg)
  • 12 KBS (russian – faster turn over)
  • 12 Dubs
  • 12 box jumps – step down
  • (rest walk 2 min b/t sets)

Warm Up:  Mobility. Speed + Agility Drills WOD: 30 minute AMRAP- (rest walk 2 min betw sets)

  • 15 Row for Cals (row hard)
  • 15 push ups HR
  • 15 striders (alt split lunge – 15 total not each leg)15 KBS (russian – faster turn over)
  • 15 Dubs
  • 15 box jumps – step down
  • (rest walk 2 min b/t sets)