Friday: How You Measure Up!

Friday: How You Measure Up!

Friday: How You Measure Up!

A BIG Weekend is upon us leading into a BIG next week.

Wouldn’t have it any other way right?

Right!

And it’s time to have a progress check for so many people in our Community. I love this stuff!

First up our 10 Volts & Vixen ITP’ers (instructor training program) aka ‘Prospects’ are taking their Level 1 ITP test. And we have been GRILLING them. I’m absolutely impressed with this group’s dedication to learning the material and we really look forward to having them on the floor soon assisting our classes!

Next this Saturday -after 56 days of dedication consistency and self-reflection our Whole Life Challengers are doing their final tests at High Voltage at 9am! That means post-Challenge Measurements re-testing the initial WOD and probably eating a TON of non-WLC approved food!

Then at 11am our Sold-Out Barbell Strength 10 Week Program launches! The Pnutz & Brown Bear Show is back and in full effect! While the WLC will be ending their 8 week journey this group will just be beginning theirs. Look forward to a really great final event at the end of January where they can show us their amazing feats of strength!

As if that’s not enough awesomeness going on…we’re launching a 6 week Bootcamp program aka ‘The World’s Best Bootcamp’ – (is there any other way to do it?) this Saturday afternoon. I can’t say too much yet other than it’s going to be a game changer for many people…oh and it’s completely sold out!

Well that’s all.

Wait.

Our High Voltage ‘Lil Sparx’ Professional Day Care starts Monday! So fired up about this and I absolutely love getting emails from parents both current members of our box and soon to be members of the box about how they’ll finally be able to do CrossFit – either for the first time or to get back on the fitness train.

Ok you know I could just keep going on…but I’ll leave it at this. Let’s have a great weekend Volts & Vixens whether you’re finishing up the latest leg of an ongoing journey starting a new chapter or continuing to put your fitness to the test by living your healthiest life ever.

-Tim

Pre-Skill Structural; GHD Back Extensions (not raise)
Skill: Front Squat x5 reps; 31×1; work up to a heavy 5 rep set on this temp
WOD; 1 min per station rest 1 min after all stations are complete x3 sets
Score is combined reps + cals)

-Jump Rope (singles or doubles)
-Goblet Squat
-Sit Ups
-Row for cal

Pre-Skill Structural; GHD Back Extensions (not raise)
Skill: Front Squat x5 reps; 31×1; work up to a heavy 5 rep set on this temp
WOD; 1 min per station rest 1 min after all stations are complete x3 sets
Score is combined reps + cals)

-Jump Rope (singles or doubles)
-Goblet Squat
-Sit Ups
-Row for cal

A: Every 90 seconds (EMOM style) (7 sets total)
Wave Loaded Front Squats
x3 2 1 3 2 1 1; no tempo.

Bx4:
B1. Push Press x5 w/1 second hold overhead rest 30 sec
B2. GHD Raise x8-10; 2020 rest 30 sec
C. 500m row rest 2:30 x3 sets