Wednesday & Thursday: October 22 & 23

Wednesday & Thursday: October 22 & 23

Did you hear? This Friday Night is our annual Barbell’s for Boobs event…

And YOU are not only invited but your energy is needed!

Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer with an emphasis on women and men under the age of 40.
Inspired by athletes everywhere local communities come together fundraise and help us detect potentially life threatening breast cancer occurrences.

Event Deets:

Time: 6pm start time [no 5:30pm or 6:30pm class]

The WOD is ‘Grace’ ; 30 clean & jerks for time

Fitness; scaled weight

Performance: 135/95#

Sport; 155/105 Squat Clean & Jerks [aka – the final 2008 Games WOD]

Post WOD we will be having a bbq [we’ll be grilling hamburgers byob]

Probably party till around 9pm or so…and as always Friends & Family are welcome!


Wednesday’s Training;


A. 10 min alt emom;

A1.  Strict pull ups;

Fitness; Negatives; x3-5 as slow as possible

Performance; 5x Strict weighted if possible

Sport; Strict Muscle Ups 3-5 reps weighted if possible


A2. Deadlift;
F: x5 reps; 2020 rtempo
P/S: Snatch Grip Halting DL x5

B. ‘The Halloween Crippler’ [a High Voltage Original]

for time;

1k row [note row time]

30x Deadlift

F: light weight [not lightweight!]

P; 185-225/115-155

S; 275-315/185-205

50x Toes to Bar

Fitness; 50x Sit Ups

Performance; 30x Toes to Bar

Sport; 50x Toes to bar


MAP;  [7:30am + 6:30pm]

3 sets for max reps; no additional rest period!

2 min on 1 min off;

1. Row for Cal

2. Ring Push Ups/Hand Release push ups

3. KB Swings

4. Striders

5. Toes to bar/Sit Ups


And coming Thursday;

Fitness Only [6:30pm]

Pre-Skill: Dips 3×5 partner assist
Skill: Hang Power Clean Progressions 4×5

WOD: 12 min AMRAP
5x Burpees
10x KB Swings
15x Air Squats

F/P/S: 4:30pm is Firebreathers & requires test in
Ax4-5 sets
A1. Front Squat x3; rest 30 sec
Fitness; 31×1/P; 32×1 S; 33×1
A2. Dips x5 rest 30 sec
Ax3; GHD Sit Up x10-12 rest 30 sec

B. Running ‘Annie’ [15 min cap]
50x Double Unders/200m run
Fitness: 3-1 Single Unders
Performance; as rx’d
Sport; Unbroken Dubs or doesn’t count



Fitness/Performance/Sport [Sport Only @ 4:30pm every Thursday]