100209 – Tuesday

Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, buy information pills strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!
Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, buy information pills strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!
Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Sumo Deadlift High Pull (SDLHP)
WOD:
21-15-9
SDLHP
KB Swings
Pull Ups
Post load and time to comments.

All Levels CrossFit
Skill:
500 Meter Row Test
WOD:
8 Min AMRAP
10x Broad Jump (6′ minimum per jump)
15x KB Swing (70/44 or 53#)
20x Push Up
Rest 4 Minutes, tadalafil then Repeat the same WOD, dosage trying to beat your rounds completed from the first set.
Post load and rounds completed and partial rounds for the first and second set to comments.

Interesting Fact: Mexico has more American residents than any other country except for the United States.

Post WOD for the 5pm class…still able to smile (barely) after getting our butts handed to us!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, buy information pills strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!
Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Sumo Deadlift High Pull (SDLHP)
WOD:
21-15-9
SDLHP
KB Swings
Pull Ups
Post load and time to comments.

All Levels CrossFit
Skill:
500 Meter Row Test
WOD:
8 Min AMRAP
10x Broad Jump (6′ minimum per jump)
15x KB Swing (70/44 or 53#)
20x Push Up
Rest 4 Minutes, tadalafil then Repeat the same WOD, dosage trying to beat your rounds completed from the first set.
Post load and rounds completed and partial rounds for the first and second set to comments.

Interesting Fact: Mexico has more American residents than any other country except for the United States.

Post WOD for the 5pm class…still able to smile (barely) after getting our butts handed to us!

Thursday’s WOD’s

Level 1 CrossFit

Skill:

Wall Ball

WOD:

Modified ‘Karen’

150 Wall Ball for time. Scale to 100 Wall Ball or 75 Wall Ball for time. Use a 10′ target, this or scale to 9′. Use 20/15# Wall Ball, order or use 10# or 6#.

Post load and time to comments.

All Levels CrossFit

Skill:

Agility Ladder

WOD:

“Karen”

150 Wall Ball for time (20/15#)

Post load and time to comments.

Interesting Fact: A slug has 4 noses.

Very blurry picture of a very cool moment. We’re not done until everyone is done! Way to push hard yesterday gang!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, buy information pills strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!
Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Sumo Deadlift High Pull (SDLHP)
WOD:
21-15-9
SDLHP
KB Swings
Pull Ups
Post load and time to comments.

All Levels CrossFit
Skill:
500 Meter Row Test
WOD:
8 Min AMRAP
10x Broad Jump (6′ minimum per jump)
15x KB Swing (70/44 or 53#)
20x Push Up
Rest 4 Minutes, tadalafil then Repeat the same WOD, dosage trying to beat your rounds completed from the first set.
Post load and rounds completed and partial rounds for the first and second set to comments.

Interesting Fact: Mexico has more American residents than any other country except for the United States.

Post WOD for the 5pm class…still able to smile (barely) after getting our butts handed to us!

Thursday’s WOD’s

Level 1 CrossFit

Skill:

Wall Ball

WOD:

Modified ‘Karen’

150 Wall Ball for time. Scale to 100 Wall Ball or 75 Wall Ball for time. Use a 10′ target, this or scale to 9′. Use 20/15# Wall Ball, order or use 10# or 6#.

Post load and time to comments.

All Levels CrossFit

Skill:

Agility Ladder

WOD:

“Karen”

150 Wall Ball for time (20/15#)

Post load and time to comments.

Interesting Fact: A slug has 4 noses.

Very blurry picture of a very cool moment. We’re not done until everyone is done! Way to push hard yesterday gang!

Greetings CFNHers, look

Big News Time!

We are proud to announce that we have finally out grown our little gym! It was a great place to start, but we’re moving on up.

We have upgraded to a 5,000 square foot CrossFit warehouse facility, complete with showers and it’s own parking lot! Our current location only has 900 sq feet of gym floor. Upgrade!

The days of circling the gym for a parking space and going to work sweaty are behind us…but getting really, really Fit has just begun!

We are now the proud tenants at 219 W. Palm Ave, Burbank, CA 91502. It’s just East on Magnolia from our current location, only 2.5 miles.

We are also now the LARGEST CrossFit Gym in the Valley! Not bad for starting from scratch 12 months ago.

Ropes, tire flips, showers, open gym area for before and after your class, Olympic lifting platforms, lounge, multiple restrooms, specialty classes… I could go on and on. This place will have everything you need to reach and smash your goals, and the same knowledgeable Coaches to make sure you get there!

Next week’s schedule will be as follows:

Monday, Tuesday, & Wednesday (Feb 1-3): Regular schedule at the current location: 5120 N. Lankershim.
Thursday & Friday (Feb 4&5): Closed. We will be moving everything and finishing the set up.

We will be closed these days, but will provide workouts that everyone can do on their own!

Saturday: Meet at the new gym: 219 W. Palm Ave, Burbank, CA 91502 at 10am. Show everyone the place, and go for a gym run through the hills!

Sunday: Our first official WOD at the gym and Super Bowl Party (Feb 7)! That’s right, we’ve got Direct TV! Booya.

Grill up some Paleo food in the front lot, and have a blast watching the Big Game! Family & Friends welcome.

The WOD will start at 12pm, and the Game at 3pm.

Cleaning this Saturday at 5120 Lankershim: Anyone interested in helping paint/repair our current location is needed anytime this Saturday from 2pm onwards. Please wear clothes to paint in, and bring a paint roller if you’ve got one. It should go pretty quickly if enough of us get there.
During the week we’ll begin to move the equipment to 219 Palm, but I’ll email everyone again with the schedule for that.
Just as in everything we do, we couldn’t have accomplished any of this without all of your help and support. Being a part of such an amazing community truly has been a dream come true for us.
Finally, now that we’re moving, we’re also changing our name. We are now:

CrossFit High Voltage!



Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, buy information pills strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!
Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Sumo Deadlift High Pull (SDLHP)
WOD:
21-15-9
SDLHP
KB Swings
Pull Ups
Post load and time to comments.

All Levels CrossFit
Skill:
500 Meter Row Test
WOD:
8 Min AMRAP
10x Broad Jump (6′ minimum per jump)
15x KB Swing (70/44 or 53#)
20x Push Up
Rest 4 Minutes, tadalafil then Repeat the same WOD, dosage trying to beat your rounds completed from the first set.
Post load and rounds completed and partial rounds for the first and second set to comments.

Interesting Fact: Mexico has more American residents than any other country except for the United States.

Post WOD for the 5pm class…still able to smile (barely) after getting our butts handed to us!

Thursday’s WOD’s

Level 1 CrossFit

Skill:

Wall Ball

WOD:

Modified ‘Karen’

150 Wall Ball for time. Scale to 100 Wall Ball or 75 Wall Ball for time. Use a 10′ target, this or scale to 9′. Use 20/15# Wall Ball, order or use 10# or 6#.

Post load and time to comments.

All Levels CrossFit

Skill:

Agility Ladder

WOD:

“Karen”

150 Wall Ball for time (20/15#)

Post load and time to comments.

Interesting Fact: A slug has 4 noses.

Very blurry picture of a very cool moment. We’re not done until everyone is done! Way to push hard yesterday gang!

Greetings CFNHers, look

Big News Time!

We are proud to announce that we have finally out grown our little gym! It was a great place to start, but we’re moving on up.

We have upgraded to a 5,000 square foot CrossFit warehouse facility, complete with showers and it’s own parking lot! Our current location only has 900 sq feet of gym floor. Upgrade!

The days of circling the gym for a parking space and going to work sweaty are behind us…but getting really, really Fit has just begun!

We are now the proud tenants at 219 W. Palm Ave, Burbank, CA 91502. It’s just East on Magnolia from our current location, only 2.5 miles.

We are also now the LARGEST CrossFit Gym in the Valley! Not bad for starting from scratch 12 months ago.

Ropes, tire flips, showers, open gym area for before and after your class, Olympic lifting platforms, lounge, multiple restrooms, specialty classes… I could go on and on. This place will have everything you need to reach and smash your goals, and the same knowledgeable Coaches to make sure you get there!

Next week’s schedule will be as follows:

Monday, Tuesday, & Wednesday (Feb 1-3): Regular schedule at the current location: 5120 N. Lankershim.
Thursday & Friday (Feb 4&5): Closed. We will be moving everything and finishing the set up.

We will be closed these days, but will provide workouts that everyone can do on their own!

Saturday: Meet at the new gym: 219 W. Palm Ave, Burbank, CA 91502 at 10am. Show everyone the place, and go for a gym run through the hills!

Sunday: Our first official WOD at the gym and Super Bowl Party (Feb 7)! That’s right, we’ve got Direct TV! Booya.

Grill up some Paleo food in the front lot, and have a blast watching the Big Game! Family & Friends welcome.

The WOD will start at 12pm, and the Game at 3pm.

Cleaning this Saturday at 5120 Lankershim: Anyone interested in helping paint/repair our current location is needed anytime this Saturday from 2pm onwards. Please wear clothes to paint in, and bring a paint roller if you’ve got one. It should go pretty quickly if enough of us get there.
During the week we’ll begin to move the equipment to 219 Palm, but I’ll email everyone again with the schedule for that.
Just as in everything we do, we couldn’t have accomplished any of this without all of your help and support. Being a part of such an amazing community truly has been a dream come true for us.
Finally, now that we’re moving, we’re also changing our name. We are now:

CrossFit High Voltage!



Greetings CFHV’ers!

A couple of quick updates for the move:

Tuesday night will be our last night or working out at the 5120 N Lankershim box. With the amount of paint and repairs we have to do tonight and tomorrow on it the contractors said the fumes would be pretty nasty. So that means no class Wednesday.

We’re still off Thursday and Friday (Wednesday too) of this week as we finish prepping the 219 W. Palm Ave box. Trust me, buy 5, find 000 sq feet is a lot harder to get ready than our old place…but we’ve got AMAZING ‘Volts helping us out till nearly 4am! I just can’t imagine a Globo Gym having their members stay after and help them demo down old walls, rip up carpet, and paint.

We’re pretty much there all day long, so if you’ve got an hour or two to give, we could always use it.

If you wanna see what we’re up to this Saturday at 10am, come on by. We’ll show you the place, and go for a run in the hills after!

Sunday is our first official WOD at the biggest CrossFit gym in the Valley. WOD at 12pm, SuperBowl Party after. Direct TV is all hooked up, and the BBQ is coming, so it…is….ON!

All our best,

CrossFit High Voltage
Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, buy information pills strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!
Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Sumo Deadlift High Pull (SDLHP)
WOD:
21-15-9
SDLHP
KB Swings
Pull Ups
Post load and time to comments.

All Levels CrossFit
Skill:
500 Meter Row Test
WOD:
8 Min AMRAP
10x Broad Jump (6′ minimum per jump)
15x KB Swing (70/44 or 53#)
20x Push Up
Rest 4 Minutes, tadalafil then Repeat the same WOD, dosage trying to beat your rounds completed from the first set.
Post load and rounds completed and partial rounds for the first and second set to comments.

Interesting Fact: Mexico has more American residents than any other country except for the United States.

Post WOD for the 5pm class…still able to smile (barely) after getting our butts handed to us!

Thursday’s WOD’s

Level 1 CrossFit

Skill:

Wall Ball

WOD:

Modified ‘Karen’

150 Wall Ball for time. Scale to 100 Wall Ball or 75 Wall Ball for time. Use a 10′ target, this or scale to 9′. Use 20/15# Wall Ball, order or use 10# or 6#.

Post load and time to comments.

All Levels CrossFit

Skill:

Agility Ladder

WOD:

“Karen”

150 Wall Ball for time (20/15#)

Post load and time to comments.

Interesting Fact: A slug has 4 noses.

Very blurry picture of a very cool moment. We’re not done until everyone is done! Way to push hard yesterday gang!

Greetings CFNHers, look

Big News Time!

We are proud to announce that we have finally out grown our little gym! It was a great place to start, but we’re moving on up.

We have upgraded to a 5,000 square foot CrossFit warehouse facility, complete with showers and it’s own parking lot! Our current location only has 900 sq feet of gym floor. Upgrade!

The days of circling the gym for a parking space and going to work sweaty are behind us…but getting really, really Fit has just begun!

We are now the proud tenants at 219 W. Palm Ave, Burbank, CA 91502. It’s just East on Magnolia from our current location, only 2.5 miles.

We are also now the LARGEST CrossFit Gym in the Valley! Not bad for starting from scratch 12 months ago.

Ropes, tire flips, showers, open gym area for before and after your class, Olympic lifting platforms, lounge, multiple restrooms, specialty classes… I could go on and on. This place will have everything you need to reach and smash your goals, and the same knowledgeable Coaches to make sure you get there!

Next week’s schedule will be as follows:

Monday, Tuesday, & Wednesday (Feb 1-3): Regular schedule at the current location: 5120 N. Lankershim.
Thursday & Friday (Feb 4&5): Closed. We will be moving everything and finishing the set up.

We will be closed these days, but will provide workouts that everyone can do on their own!

Saturday: Meet at the new gym: 219 W. Palm Ave, Burbank, CA 91502 at 10am. Show everyone the place, and go for a gym run through the hills!

Sunday: Our first official WOD at the gym and Super Bowl Party (Feb 7)! That’s right, we’ve got Direct TV! Booya.

Grill up some Paleo food in the front lot, and have a blast watching the Big Game! Family & Friends welcome.

The WOD will start at 12pm, and the Game at 3pm.

Cleaning this Saturday at 5120 Lankershim: Anyone interested in helping paint/repair our current location is needed anytime this Saturday from 2pm onwards. Please wear clothes to paint in, and bring a paint roller if you’ve got one. It should go pretty quickly if enough of us get there.
During the week we’ll begin to move the equipment to 219 Palm, but I’ll email everyone again with the schedule for that.
Just as in everything we do, we couldn’t have accomplished any of this without all of your help and support. Being a part of such an amazing community truly has been a dream come true for us.
Finally, now that we’re moving, we’re also changing our name. We are now:

CrossFit High Voltage!



Greetings CFHV’ers!

A couple of quick updates for the move:

Tuesday night will be our last night or working out at the 5120 N Lankershim box. With the amount of paint and repairs we have to do tonight and tomorrow on it the contractors said the fumes would be pretty nasty. So that means no class Wednesday.

We’re still off Thursday and Friday (Wednesday too) of this week as we finish prepping the 219 W. Palm Ave box. Trust me, buy 5, find 000 sq feet is a lot harder to get ready than our old place…but we’ve got AMAZING ‘Volts helping us out till nearly 4am! I just can’t imagine a Globo Gym having their members stay after and help them demo down old walls, rip up carpet, and paint.

We’re pretty much there all day long, so if you’ve got an hour or two to give, we could always use it.

If you wanna see what we’re up to this Saturday at 10am, come on by. We’ll show you the place, and go for a run in the hills after!

Sunday is our first official WOD at the biggest CrossFit gym in the Valley. WOD at 12pm, SuperBowl Party after. Direct TV is all hooked up, and the BBQ is coming, so it…is….ON!

All our best,

CrossFit High Voltage
Greetings CF Volts and Voltage Vixens!

After some long, information pills long, medical long days of hard, hard, hard work, our new gym is ready to have classes going at our new location! This week we will resume our regular schedule of classes.
A big thank you to our Coaches and Members who gave countless hours and helped us get this place going. This could not have happened with all of your help and support. Thank you!!!

We still have plenty of build up to do, but we’re very excited to have classes at the biggest CrossFit gym in the valley!

219 W. Palm Ave, Burbank, CA 91502.

See you all there…regular schedule is back in effect.
Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, buy information pills strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!
Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Sumo Deadlift High Pull (SDLHP)
WOD:
21-15-9
SDLHP
KB Swings
Pull Ups
Post load and time to comments.

All Levels CrossFit
Skill:
500 Meter Row Test
WOD:
8 Min AMRAP
10x Broad Jump (6′ minimum per jump)
15x KB Swing (70/44 or 53#)
20x Push Up
Rest 4 Minutes, tadalafil then Repeat the same WOD, dosage trying to beat your rounds completed from the first set.
Post load and rounds completed and partial rounds for the first and second set to comments.

Interesting Fact: Mexico has more American residents than any other country except for the United States.

Post WOD for the 5pm class…still able to smile (barely) after getting our butts handed to us!

Thursday’s WOD’s

Level 1 CrossFit

Skill:

Wall Ball

WOD:

Modified ‘Karen’

150 Wall Ball for time. Scale to 100 Wall Ball or 75 Wall Ball for time. Use a 10′ target, this or scale to 9′. Use 20/15# Wall Ball, order or use 10# or 6#.

Post load and time to comments.

All Levels CrossFit

Skill:

Agility Ladder

WOD:

“Karen”

150 Wall Ball for time (20/15#)

Post load and time to comments.

Interesting Fact: A slug has 4 noses.

Very blurry picture of a very cool moment. We’re not done until everyone is done! Way to push hard yesterday gang!

Greetings CFNHers, look

Big News Time!

We are proud to announce that we have finally out grown our little gym! It was a great place to start, but we’re moving on up.

We have upgraded to a 5,000 square foot CrossFit warehouse facility, complete with showers and it’s own parking lot! Our current location only has 900 sq feet of gym floor. Upgrade!

The days of circling the gym for a parking space and going to work sweaty are behind us…but getting really, really Fit has just begun!

We are now the proud tenants at 219 W. Palm Ave, Burbank, CA 91502. It’s just East on Magnolia from our current location, only 2.5 miles.

We are also now the LARGEST CrossFit Gym in the Valley! Not bad for starting from scratch 12 months ago.

Ropes, tire flips, showers, open gym area for before and after your class, Olympic lifting platforms, lounge, multiple restrooms, specialty classes… I could go on and on. This place will have everything you need to reach and smash your goals, and the same knowledgeable Coaches to make sure you get there!

Next week’s schedule will be as follows:

Monday, Tuesday, & Wednesday (Feb 1-3): Regular schedule at the current location: 5120 N. Lankershim.
Thursday & Friday (Feb 4&5): Closed. We will be moving everything and finishing the set up.

We will be closed these days, but will provide workouts that everyone can do on their own!

Saturday: Meet at the new gym: 219 W. Palm Ave, Burbank, CA 91502 at 10am. Show everyone the place, and go for a gym run through the hills!

Sunday: Our first official WOD at the gym and Super Bowl Party (Feb 7)! That’s right, we’ve got Direct TV! Booya.

Grill up some Paleo food in the front lot, and have a blast watching the Big Game! Family & Friends welcome.

The WOD will start at 12pm, and the Game at 3pm.

Cleaning this Saturday at 5120 Lankershim: Anyone interested in helping paint/repair our current location is needed anytime this Saturday from 2pm onwards. Please wear clothes to paint in, and bring a paint roller if you’ve got one. It should go pretty quickly if enough of us get there.
During the week we’ll begin to move the equipment to 219 Palm, but I’ll email everyone again with the schedule for that.
Just as in everything we do, we couldn’t have accomplished any of this without all of your help and support. Being a part of such an amazing community truly has been a dream come true for us.
Finally, now that we’re moving, we’re also changing our name. We are now:

CrossFit High Voltage!



Greetings CFHV’ers!

A couple of quick updates for the move:

Tuesday night will be our last night or working out at the 5120 N Lankershim box. With the amount of paint and repairs we have to do tonight and tomorrow on it the contractors said the fumes would be pretty nasty. So that means no class Wednesday.

We’re still off Thursday and Friday (Wednesday too) of this week as we finish prepping the 219 W. Palm Ave box. Trust me, buy 5, find 000 sq feet is a lot harder to get ready than our old place…but we’ve got AMAZING ‘Volts helping us out till nearly 4am! I just can’t imagine a Globo Gym having their members stay after and help them demo down old walls, rip up carpet, and paint.

We’re pretty much there all day long, so if you’ve got an hour or two to give, we could always use it.

If you wanna see what we’re up to this Saturday at 10am, come on by. We’ll show you the place, and go for a run in the hills after!

Sunday is our first official WOD at the biggest CrossFit gym in the Valley. WOD at 12pm, SuperBowl Party after. Direct TV is all hooked up, and the BBQ is coming, so it…is….ON!

All our best,

CrossFit High Voltage
Greetings CF Volts and Voltage Vixens!

After some long, information pills long, medical long days of hard, hard, hard work, our new gym is ready to have classes going at our new location! This week we will resume our regular schedule of classes.
A big thank you to our Coaches and Members who gave countless hours and helped us get this place going. This could not have happened with all of your help and support. Thank you!!!

We still have plenty of build up to do, but we’re very excited to have classes at the biggest CrossFit gym in the valley!

219 W. Palm Ave, Burbank, CA 91502.

See you all there…regular schedule is back in effect.
Monday’s WOD

Level 1 CrossFit

Skill:

Deadlift

WOD:

20 Minute AMRAP

10x Deadlift

10x Push Up

Post Rounds completed to comments.

All Levels CrossFit

Skill:

Hang Power Clean, troche and Hang Power Clean from the knees.

WOD:

3 Rounds for time

10x Hang Power Clean

25x Box Jumps

Post time and load to comments.

First full day in the new 5, decease 000 square foot box…and it is Awesome! We’re still finishing the place up, but we’re still able to rock awesome workouts.

After the first WOD! What an awesome group of CrossFitters!