Thursday, Friday, & The Weekend!

Thursday, Friday, & The Weekend!

Thursday, Friday, & The Weekend!

This weekend at the box!

We’re back to our Regular Super Awesome Friday Training now that

all our Volts & Vixens made it through our yearly Murph Challenge & Hero WOD!

Cardio Fusion 730am + 6:30pm – if you’re get get shredded FAST before summer hits

this is the class for you!


9am Shred-Fest 10am Team/Partner WOD 11am Barbell Strength!

Sunday 10am is the Energizer to help you finish off your weekend the right way!

Next weekend we have Vixens Class Sunday at 11am and TEAM High Voltage Saturday at 1pm – so get ready…

because June is going to be…


Thursday’s Training:



A1. Front Squat; rest 30 sec

F x5 reps; 31×1

P/S: 1&1/4 squats x3 reps

A2. Seated DB/KB Bench Press x8 reps; rest 30-60 sec

FPS; 31×1

B. 5 sets;

5x Hang Squat Clean [heavy but unbroken]

7x Burpees fast

100m Sprint

Rest 60 sec after each set

For Sq Cl – F; Russian KB Swing x10 P/S: 60-70% of max

Fitness Only; 6:30pm

Skill; Front Squat 4×5 reps; 31×1

WOD: 3 Rounds for max reps;

1 min per station rest 1 min after all 3 stations are complete

1. Wall Ball

2. Burpees

3. Row for Cal

And coming Friday – NOT Murph Prep 🙂


A. One Set every 90 sec for 12 min;

1x Hang Power Snatch + 1x Power Snatch

F; 3x DB Hang Power Snatch each arm

P/S: as rx’d


B1. Snatch High Pull x3 reps

F; 3x Snatch Grip Halting DL

B2. HSPU x5

C. Coach’s Choice!

Cario-Fusion 7:30am + 6:30pm

5 rounds;

1 min per station rest 1 min after all 5 stations are complete

1.  Single Arm DB Thruster

2. Russian KB Swings

3.  Box Step Overs

4. Lemon Squeezers

5. Row for Cal