Wednesday & Thursday: April 29/30

Wednesday & Thursday: April 29/30

Wednesday & Thursday: April 29/30

Please welcome….all the new Volts and Vixens that have just started training with us! 

April has been an amazing month at the box so many PR’s so many breakthroughs…

that it’s also important to reflect on foundation of our training is the

Community and the relationships we make together.

And just like your momma told you they’re probably more afraid of you

than you are of them 🙂

So – make sure you introduce yourself to someone if you don’t know their name!

Partner with them in the warm up…show them how to do some goat work after class.

It’s part of how you were taught and with all our new awesome peeps I want to make sure

that all the awesomeness that helped turn you into a super-awesome-bad-ass keeps going to our newest CrossFitters!

thanks – you rock



Wednesday’s Training


Ax4-5 sets [10-12 min total]
A1. Close Grip Bench Press x5; 30×1
A2. Bulgarian Split Squat x6 each leg
F: DB Bench Press + KB Box Step Up

B. Fight Gone Baddier…
3 Rounds for max reps;
rest 1 min after all 5 stations are complete
1. Thrusters [S: 95/65 P; 75/53# F: DB’s]

2. Toes to Bar [P/S]/Sit Ups

3. Box Step Overs  24/20″ [F; bwt P; 35/26 S: 53/35]

4. Hand Release Push Ups/Dips

5. Row for Cal

Score is total reps combined


Cardio-Fusion [7:30am & 6:30pm]

Championship Fight Gone Bad
[for the fight this weekend!]
5 rounds for max reps
1. Wall Ball
2. SDLHP/Russian KB Swings]
3. Box Jump/Step Up [20″]
4. DB Push Press
5. Row for Cal
rest 1 min x5 rounds!


And coming Thursday

Fitness Only: 6:30pm [perfect for all our new Volts & Vixens!]

Pre-Skill; double under practice

Skill: Deadlift 4×3 reps; 2020 working up in weight rest 60 sec

WOD: Full Tabata at each station; score is low score each station

rest 30 sec to rotate

1. KB Deadlift

2. Jump Rope Passes

3. Sit Ups

Fitness/Performance/Sport; [note  4:30pm is Firebreathers & requires test in!]

A. Power Snatch;
One rep every 90 sec
P/S: Find 1RM
in 12 min
F; x4-5 reps; Snatch Grip Deadlift
B. 3 rounds for time;
10x Deadlift
50x Double Unders
F; KB Deadlifts
+150 Single unders
P; 185-225/115-155
S; 275/185

C. Finish with; Coaches choice as needed

And don’t forget – Friday is Murph Prep…AND…Fusion is now at 6:30pm and FPS is at 5:30pm!