100512 – Wednesday

Wordle: CrossFit High Voltage
Wordle: CrossFit High Voltage
Announcements:
1. The High Voltage Endurance Club starts tonight at 7pm! The first 8 week intro course is completely sold out, cheap so if you’re interested, hospital you’ll have to wait until the next one we have, information pills following the completion of the first one. If you’ve already registered, please be on time tonight and be ready for Endurance Head Coach Tom and Asst Coach Rane to help make you even more awesome!

2. Our 60-ish day Nutritional Challenge has less than 3 weeks left! You’ve all made it great so far, the finish line is finally near. Remember, your last LogBook turn in date is this Thursday through Saturday, either at the gym or via email to paleoblocks@gmail.com. If you’re ready to start your own 30, 60, or 90 day challenge, please email paleoblocks@gmail.com, or visit www.paleoblocks.com!!!

3. Our Grand Opening, Saturday, May 22 @6pm. Who’s ready to break the new place in properly?

4. We will be starting a Level 2 CrossFit class shortly. I’m currently finishing up the curriculum for this new awesome class.
It will be a great place for people that have been rocking the Level 1 classes for a while and are now feeling more comfortable with the 9 fundamental CrossFit movements as well as basic CrossFit concepts.
The class will focus on intermediate CrossFit movements, as well as combination movements and slightly more complex WOD’s not generally done in the Level 1 class.
Stay tuned for more details!

Sunday’s WOD:

Skill:
Hang Power Clean
WOD:
4 Rounds for time
100 meter Sprint
20 Burpees
Post time to comments.
Wordle: CrossFit High Voltage
Announcements:
1. The High Voltage Endurance Club starts tonight at 7pm! The first 8 week intro course is completely sold out, cheap so if you’re interested, hospital you’ll have to wait until the next one we have, information pills following the completion of the first one. If you’ve already registered, please be on time tonight and be ready for Endurance Head Coach Tom and Asst Coach Rane to help make you even more awesome!

2. Our 60-ish day Nutritional Challenge has less than 3 weeks left! You’ve all made it great so far, the finish line is finally near. Remember, your last LogBook turn in date is this Thursday through Saturday, either at the gym or via email to paleoblocks@gmail.com. If you’re ready to start your own 30, 60, or 90 day challenge, please email paleoblocks@gmail.com, or visit www.paleoblocks.com!!!

3. Our Grand Opening, Saturday, May 22 @6pm. Who’s ready to break the new place in properly?

4. We will be starting a Level 2 CrossFit class shortly. I’m currently finishing up the curriculum for this new awesome class.
It will be a great place for people that have been rocking the Level 1 classes for a while and are now feeling more comfortable with the 9 fundamental CrossFit movements as well as basic CrossFit concepts.
The class will focus on intermediate CrossFit movements, as well as combination movements and slightly more complex WOD’s not generally done in the Level 1 class.
Stay tuned for more details!

Sunday’s WOD:

Skill:
Hang Power Clean
WOD:
4 Rounds for time
100 meter Sprint
20 Burpees
Post time to comments.
The first High Voltage Endurance Club class was a huge success! It’ll be awesome to see how far you all come at the end of these 8 weeks!

High Voltage ‘EC’

Coach Tom and Coach Rane getting everyone ready for some awesomeness!

Monday’s WOD’s

Level 1 CrossFit:

Skill: Push Press

WOD: 15 Minute AMRAP

5x Box Jump

10x Push Press

15x Sit Ups

Post rounds completed to comments.

All Levels CrossFit:
Skill:

3 times through, drugs try to get each set ‘Unbroken’ if possible, with perfect form

8x Ring Dips

8x GHD Sit Ups

8x Hand Stand Push Ups

8x Knees to Elbow

WOD: For time.

20 ‘Shoulder to Overhead’ Anyays (i.e., Push Press, Push Jerk, etc).

40x Burpees

Divide these up any way you want.

Post load, time, and your rep ‘scheme’ to comments.

It’s just how we roll. We’re not done until everyone’s done. It’s what separates a gym from a community.

Tuesday’s WOD’s:

Level 1 CrossFit

Skill: Front Squat

WOD: For time.

1, check more about 000 Meter Row

50x Front Squat

30 Pull Ups

Post load and time to comments.

All Levels CrossFit:

Skill: Overhead Squat

Skill Set: To be done either before or after your heat is complete.

3 times through

A) L-Sit: Accumulate 30 seconds total

B) Glute Ham Raises x 6

C) High Speed Double Unders x 25 (or spend this time to continue to work on double unders)

WOD: For time.

1, nurse 000 Meter Row

30x Overhead Squat (135/85#) Scale weight as needed.

1,200 Meter Run

Post load and time to comments.