Thursday: Bring A Friend…with a Twist!

Thursday: Bring A Friend…with a Twist!

Thursday: Bring A Friend…with a Twist!

Have you checked out our new Mobility & Goat Work area at the box? No…then get supple today! 

In 2 weeks – we’re having our next BAF (no not THAT acronym).

It’s our next Bring A Friend Day!

Thursday through Saturday Nov 21-23 all classes (except Firebreathers – could you imagine?!?!) – bring your friends frienemies & family to High Voltage to show them the awesomeness that happens inside our walls!

But…there’s a twist this time…and I’ll have more deets shortly.

As part of our upcoming Food Drive that we’re about to launch for every friend you bring we’re also asking that you bring a can of food that we can donate.

Good food too something you’d eat and would be proud to help someone in need have for nourishment.

Because you wouldn’t let your friends & family go hungry right?

Right?

 

 

Pre-Skill Anaerobic: 200m Run x 2

Skill: Front Squat: Sets 10 reps; 31×1

WOD: 12 Min AMRAP
10x Goblet Squat
10x Sit Ups

5x Pull Ups or Jumping Pull Ups

Skill: Front Squat: Sets of 8-10 reps; 31×1

WOD: 12 Min AMRAP
10x Goblet Squat
10x Pull Up or Jumping Pull Up
10x Sit Ups

Ax5:
A1. Front Squat x 5; no tempo rest 30 sec
A2. Muscle Up Transitions x5 ADAP rest 30 sec
(Muscle Ups Strict Muscle Ups Belly Button Chest Kipping Kip Progressions)
– add in the ‘transition’ work as needed!
A3. Turkish Get Ups x3 Each Arm rest 1 min (good shoulder stability & Scap strength)

B. WOD: 15-12-9 reps for time (Lactic)
Heavy Thrusters
Chest to Bar Pull Ups (sub to chin over bar pull ups)