The High Voltage Weekly;

The High Voltage Weekly;

This week at the box!

1. Our SFH Big Pre-Order is Live now through the end of the month. If there’s any special Protein you need…this is the time to get exactly what you want!

Sign up is live by the whiteboard.

2. Pre-Enlistment is LIVE for the Oct 11 Enlistment Day for the World’s Best Boot Camp #007.

It’s our last camp of the year…and you might just win $2000 like our very own Larry did!

3. Thank you to EVERYONE who came out to Long Beach to cheer our teams on last Saturday!

It was a great day so much growth from our people and some really great times. Especially cool to see the Volts & Vixens make the treck down south to help everyone give their best.

4. Starting in October our MAP class will expand to Friday at 7:30am!

We’ve received great feedback on this class so we’re bringing you more of it! First Friday session is October 3!

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Monday’s Training;

F/P/S:
A1. KB Walking Lunge x8 each leg
A2. Hollow Rock x10-15

B. “Cindy” or “Mary
20 min AMRAP
5x Pull Up 10x Push Up 15x Squats

or;
5x HSPU 10x Pistols 15x Pull Ups
[Sport = 3x Muscle Ups each round

MAP: 730am
10 min of Cindy or Mary
rest 2 min x3 sets

Score is total rounds completed.

Tuesday’s Training;

Fitness Only [6:30pm]

Pre-Skill: Double Under Instruction

Skill: Deadlift 4×8; 2020 tempo

WOD: 10 min work capacity Annie

2 min jump rope passes

2 min sit ups

90 seconds jump rope passes

90 seconds sit ups

60 seconds jump rope passes

60 seconds sit ups

30 seconds jump rope passes


Fitness/Performance/Sport

Ax5;

A1. Deadlift x3 reps touch & go rest 30 seconds

Fitness; 2020 tempo x5-6 reps

P/S x3 reps no tempo

A2. Turkish Get Ups x3 each arm smooth rest 60 seconds

B. 10 min work capacity Annie

2 min double unders

2 min sit ups

90 seconds double unders

90 seconds sit ups

60 seconds double unders

60 seconds sit ups

30 seconds double unders

30 seconds sit ups

CrossFit Football: 5:30am

Strength: Deadlift 3×5 +5# from last week

Accessory Strength: Bench Press 3×5 +5# from last week

WOD: 6 min work capacity annie

90 seconds double unders

90 seconds sit ups

60 seconds double unders

60 seconds sit ups

30 seconds double unders

30 seconds sit ups