Thursday: May 22

It’s a BIG week…Here’s all the action that’s going on at the box!

1. Hayley competes at SoCal Regionals this weekend in Del Mar this weekend! If you’ve seen the programming, it’s some really challenging WOD’s…with some of the most amazing athletes in the world.

She’s been training like crazy on her Individual Program Design [some hard, hard double days in there!]. Come out & cheer her on as she shows the High Voltage motto “Full Effort is Full Victory”.

2. We are CLOSED on Memorial Day [next Monday]. Enjoy a great day with your friends & family!

3. Memorial Day Murph is less than 2 weeks away! Come out to our BIGGEST Community Event of the Year on Saturday, May 31.

9am Doors Open.

9:30am Opening Ceremonies

10am-12pm Heats 1, 2, & 3 go [every 40 minutes]

12-3pm…our Burbank Famous BBQ & Potluck!

And as always, friends & family are welcome…just get a waiver from us in advance!

4. The Summer Meltdown 24 Day Challenge is heating UP! If you’re interested in getting a jump start over your hurdles to get summer sexy, sign up with any Coach at the box! We’re STOKED to have so many people already jumping in with both feet…come join the fun.

The Summer Meltdown Runs June 2-26 for 24 totally dialed in days!

The Summer Meltdown is $220 (plus tax on supplements), and includes:

  • All Supplements needed over 24 days 
  • [herbal cleanse, meal replacement shakes, omega-3’s, Metabolic Nutrition System, Spark
  • Pre/Post Body Comp Measurements & Fitness Testing
  • Done-for-you nutrition booklet
  • Bonus Training designed to boost your metabolism

5. Drumroll Please….Coffee Blocks is having their ‘Block Party Launch Party’ at the gym for the next 3 days!

Our OG Firebreather Steven & you favorite Coach Tom are the latest in the line of volts & Vixens to launch a new product or business out of our box!

And that means it’s time to sound the High Voltage Community bell one more time to help our own!

Come by the box today & be the first to taste one hundred percent done for you bullet proof coffee! #gamechanger

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Monday’s Training:

Fitness/Performance/Sport:

A. Back Squat Progressions! Getting closer to the end of this cycle…stay strong my friends.

Fitness: sets of 5 reps; 41×1 tempo

Performance/Sport: 90%

3-3-AMRAP

a set of 3 reps at 90% of your 1RM from the beginning of the cycle…not the new 3RM you crushed on Friday 🙂

The final set is an AMRAP. Many of you will be able to his 5 reps on the final set as your NME [neuro-muscular endurance] has improved greatly. Go for it!

B. 3 rounds for time -high effort!

200m run

30x KB Swings

15x Pull Ups [fitness; jumping/banded. Sport; Ctb in as few sets as possible or strict pull ups]

 

MAP: 7:30am

3 min on, 1 min of x4, rest 3 min, repeat

1. 7x Wall Ball, 5x Pull Up

2. 7x KB Swing, 5x Burpee

3. 7x Slam Ball, 5x Box Jump

4. Row for cal

It’s a BIG week…Here’s all the action that’s going on at the box!

1. Hayley competes at SoCal Regionals this weekend in Del Mar this weekend! If you’ve seen the programming, it’s some really challenging WOD’s…with some of the most amazing athletes in the world.

She’s been training like crazy on her Individual Program Design [some hard, hard double days in there!]. Come out & cheer her on as she shows the High Voltage motto “Full Effort is Full Victory”.

2. We are CLOSED on Memorial Day [next Monday]. Enjoy a great day with your friends & family!

3. Memorial Day Murph is less than 2 weeks away! Come out to our BIGGEST Community Event of the Year on Saturday, May 31.

9am Doors Open.

9:30am Opening Ceremonies

10am-12pm Heats 1, 2, & 3 go [every 40 minutes]

12-3pm…our Burbank Famous BBQ & Potluck!

And as always, friends & family are welcome…just get a waiver from us in advance!

4. The Summer Meltdown 24 Day Challenge is heating UP! If you’re interested in getting a jump start over your hurdles to get summer sexy, sign up with any Coach at the box! We’re STOKED to have so many people already jumping in with both feet…come join the fun.

The Summer Meltdown Runs June 2-26 for 24 totally dialed in days!

The Summer Meltdown is $220 (plus tax on supplements), and includes:

  • All Supplements needed over 24 days 
  • [herbal cleanse, meal replacement shakes, omega-3’s, Metabolic Nutrition System, Spark
  • Pre/Post Body Comp Measurements & Fitness Testing
  • Done-for-you nutrition booklet
  • Bonus Training designed to boost your metabolism

5. Drumroll Please….Coffee Blocks is having their ‘Block Party Launch Party’ at the gym for the next 3 days!

Our OG Firebreather Steven & you favorite Coach Tom are the latest in the line of volts & Vixens to launch a new product or business out of our box!

And that means it’s time to sound the High Voltage Community bell one more time to help our own!

Come by the box today & be the first to taste one hundred percent done for you bullet proof coffee! #gamechanger

————————————————————————-

Monday’s Training:

Fitness/Performance/Sport:

A. Back Squat Progressions! Getting closer to the end of this cycle…stay strong my friends.

Fitness: sets of 5 reps; 41×1 tempo

Performance/Sport: 90%

3-3-AMRAP

a set of 3 reps at 90% of your 1RM from the beginning of the cycle…not the new 3RM you crushed on Friday 🙂

The final set is an AMRAP. Many of you will be able to his 5 reps on the final set as your NME [neuro-muscular endurance] has improved greatly. Go for it!

B. 3 rounds for time -high effort!

200m run

30x KB Swings

15x Pull Ups [fitness; jumping/banded. Sport; Ctb in as few sets as possible or strict pull ups]

 

MAP: 7:30am

3 min on, 1 min of x4, rest 3 min, repeat

1. 7x Wall Ball, 5x Pull Up

2. 7x KB Swing, 5x Burpee

3. 7x Slam Ball, 5x Box Jump

4. Row for cal

-The Summer Meltdown is only 10 Days Away!!! The sign up sheet is now LIVE & next to the Whiteboard!

Get your name up there asap & let’s get beach sexy together! It doesn’t start until AFTER ‘Murph’ – so you can do all your damage now…& then get dialed in right after #perfectplan

And speaking of weightloss and practicing what you preach…let’s hear it from our very own Chef Stefan of Elite Eats who just finished his weightloss challenge & is on week 4 of the World’s Best Bridal Camp!

Reminder: Regular Schedule Friday, Saturday, & Sunday.

We are Closed Monday in observance of Memorial Day

-Thank you for our Coaches for covering extra classes this weekend so we can go down to Del Mar & cheer on #teamhayley to give her best possible effort at SoCal Regionals! Thank You BAMF Coaches!!!!

-Finally, be ready for the Coffee Blocks kickstarter launching tomorrow….and help make everyone’s mornings easier #healthyfats

 

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Thursday’s Training

Fitness Only: [6:30pm]

Pre-Skill: Kipping Progressions & Hollow Rock Chipper: 35x Hanging Knee Raises/Sit Ups 15x Burpees 35x KB Swings 15x Burpees 35x Box Jumps/Step Ups 15x Burpees 150 foot walking lunge [can be weighted]

Fitness/Performance [note: 4:30pm is Sport only]

A. 500m Row Time Trial B. Thursday Chipper [27 min cap] 50x Toes to Bar [fitness: Sit Ups/Hanging Knee Raises] 20x Burpees 50x DB Snatch [alt arms: Fitness – can sub to KB Swings] 20x Burpees 50x Box Jumps

20x Burpees 150 foot OH Walking Lunges to finish [45/25, adjust # as needed]

CrossFit Football [5:30am]

Strength: Back Squat 3×5 +5# from previous Accessory Strength: 3×5 Weighted Pull Up WOD: Complete 3 Front Squats and one (1) 30 yards Suicide Sprint on the minute for 8 minutes.

*Front Squat use 60% of most recent back squat 1 RM *For suicide run, sprint 5 yards, back peddle 5 yards, sprint 10 yards, back peddle 10 yards.