100526 – 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.

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.

From learning the descent on the Front Squat, dosage

To nailing an Overhead Squat, prescription

We can get you there!  Great job everyone! Excellent effort all around.

Remember, “Full Effort is Full Victory” – Ghandi, & OPT.

Wednesday’s WOD:

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Push Up

100 Meter Sprint

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

5×5 Hang Power Clean, working up to a daily 5RM

rest 10 sec between rounds, and then do 10 High Speed Burpees, but make sure to keep the jump vertical

WOD: 10 Minute AMRAP

3x Chest to Bar Pull Ups

6x Wall Ball

9x Sit Ups

Do each round ‘Unbroken’ if possible.

Post rounds completed and if you could do this ‘Unbroken’ 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.

From learning the descent on the Front Squat, dosage

To nailing an Overhead Squat, prescription

We can get you there!  Great job everyone! Excellent effort all around.

Remember, “Full Effort is Full Victory” – Ghandi, & OPT.

Wednesday’s WOD:

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Push Up

100 Meter Sprint

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

5×5 Hang Power Clean, working up to a daily 5RM

rest 10 sec between rounds, and then do 10 High Speed Burpees, but make sure to keep the jump vertical

WOD: 10 Minute AMRAP

3x Chest to Bar Pull Ups

6x Wall Ball

9x Sit Ups

Do each round ‘Unbroken’ if possible.

Post rounds completed and if you could do this ‘Unbroken’ to comments.
Our Grand Opening is almost 1 week away…I can’t wait. Any chance we all get to hang out and relax/party together is always a good one! We’ve come a long way in the last year and 4 months…

Our first box, unhealthy January 2009.

And onto our first time in our new box…yikes…it has been a TON of work…

But with the guidance of my best friend and wife, Carly (who’s turning 30 on Monday!)

And the ongoing help, support, and knowledge our Absolutely Awesome Coaches and Crew!

And the effort our Volts and Vixens who put 100% in, every time they walk through our doors to work out!

Did I mention our awesome athletes, who put in 100% every time they come in to work out?

And if all that doesn’t convince you, just take Geneva’s words for it. This party’s going to be awesome, and of course, we’d love to have each and every one of you there!

Ok, this one doesn’t really have to do with anything, other than I think our lounge is pretty sweet and wanted to show it off too.

Thursday’s WOD’s

Level 1:

Review Kipping Pull Ups &

How to properly perform a ‘Farmer’s Walk’

WOD: For time

400 Meter Run

400 Meter Farmer’s Walk

400 Meter Run

All Levels

Skill Set:

3 sets of 5 reps each

Muscle Up Transitions/Muscle Ups/Strict or Wide Muscle Ups

Toes to Bar (as slowly as possible)

High Box Jumps (with quiet landing, dropping the hips quickly)

Handstand Hold (30 seconds, either against the wall or free standing)

WOD: For time

400 Meter Run

20 Burpees

800 Meter Farmer’s Walk AHAP (as heavy as possible)

Post loads and times 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.

From learning the descent on the Front Squat, dosage

To nailing an Overhead Squat, prescription

We can get you there!  Great job everyone! Excellent effort all around.

Remember, “Full Effort is Full Victory” – Ghandi, & OPT.

Wednesday’s WOD:

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Push Up

100 Meter Sprint

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

5×5 Hang Power Clean, working up to a daily 5RM

rest 10 sec between rounds, and then do 10 High Speed Burpees, but make sure to keep the jump vertical

WOD: 10 Minute AMRAP

3x Chest to Bar Pull Ups

6x Wall Ball

9x Sit Ups

Do each round ‘Unbroken’ if possible.

Post rounds completed and if you could do this ‘Unbroken’ to comments.
Our Grand Opening is almost 1 week away…I can’t wait. Any chance we all get to hang out and relax/party together is always a good one! We’ve come a long way in the last year and 4 months…

Our first box, unhealthy January 2009.

And onto our first time in our new box…yikes…it has been a TON of work…

But with the guidance of my best friend and wife, Carly (who’s turning 30 on Monday!)

And the ongoing help, support, and knowledge our Absolutely Awesome Coaches and Crew!

And the effort our Volts and Vixens who put 100% in, every time they walk through our doors to work out!

Did I mention our awesome athletes, who put in 100% every time they come in to work out?

And if all that doesn’t convince you, just take Geneva’s words for it. This party’s going to be awesome, and of course, we’d love to have each and every one of you there!

Ok, this one doesn’t really have to do with anything, other than I think our lounge is pretty sweet and wanted to show it off too.

Thursday’s WOD’s

Level 1:

Review Kipping Pull Ups &

How to properly perform a ‘Farmer’s Walk’

WOD: For time

400 Meter Run

400 Meter Farmer’s Walk

400 Meter Run

All Levels

Skill Set:

3 sets of 5 reps each

Muscle Up Transitions/Muscle Ups/Strict or Wide Muscle Ups

Toes to Bar (as slowly as possible)

High Box Jumps (with quiet landing, dropping the hips quickly)

Handstand Hold (30 seconds, either against the wall or free standing)

WOD: For time

400 Meter Run

20 Burpees

800 Meter Farmer’s Walk AHAP (as heavy as possible)

Post loads and times to comments.
Announcements:

1. No classes Saturday or Sunday this weekend. Why???

OUR GRAND OPENING PARTY! Saturday, search May 22 @ 6pm – 2am-ish. It’s going to be huge! We want every member of our High Voltage Family to be there, and your friends and family too. It’s potluck style. Paleo/Non-paleo, Zone, or un-Zoned portions welcomed! BYOB too.

2. A BIG Happy 30th Birthday to my wife, Carly! We met when we were just 18 on our taekwondo team. I had quite the crush on her….her….not so much. I moved away to Colorado to live at the Olympic Training Center, we lost touch. Well, I guess we were never really in touch to begin with…

When I moved back to LA, I was training one night and my coach mentioned that he ran into her at a store. I asked him if he got her number and he said yes. I told him to give it to me because I was going to ask her out. At this point, it’s around 5 years since we’d last seen each other. He looked at me pretty funny, but gave it to me anyways.

I called her up. I guess it’s like Olympic lifting, timing counts for a lot. We hit it off, and she’s helped me more than this blog could handle. Without her, I’d be a lonely guy, with posters on my wall, sleeping on my futon, doing laundry 1x per month, walking around with some type of awkward smell hovering around me that I thought no one else could smell, still trying to cut my own hair, and that’s just the stuff I can mention.

Carly and Tim, 2004.

More importantly for this gym, if you’re happy that we have a clean gym, be sure and thank Carly making sure we don’t train in a dump. If you’re happy that we have a comfortable place to train, thank Carly for making sure I don’t turn this into a college dorm room and there’s plenty of space for you to workout. If you’re happy to have someone push you after their WOD is done, be sure and thank Carly, she’s probably one of the first ones to jump over and cheer ’em on to the finish.

If you love that we have an awesome Level 1 CrossFit class, be sure and thank Carly, she thought it up and pushed me to implement it. If you’re happy that every time we make a new addition to the gym it seems like it fits just right, be sure and thank Carly. She’s a big reason that our gym is a second home to many of you…and a first home to some of us too. She’s put in more overnight sessions at the gym than I’d care to mention, and she’s much more of a badass than I could ever hope to be.

So happy 30th birthday!!!!

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.

From learning the descent on the Front Squat, dosage

To nailing an Overhead Squat, prescription

We can get you there!  Great job everyone! Excellent effort all around.

Remember, “Full Effort is Full Victory” – Ghandi, & OPT.

Wednesday’s WOD:

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Push Up

100 Meter Sprint

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

5×5 Hang Power Clean, working up to a daily 5RM

rest 10 sec between rounds, and then do 10 High Speed Burpees, but make sure to keep the jump vertical

WOD: 10 Minute AMRAP

3x Chest to Bar Pull Ups

6x Wall Ball

9x Sit Ups

Do each round ‘Unbroken’ if possible.

Post rounds completed and if you could do this ‘Unbroken’ to comments.
Our Grand Opening is almost 1 week away…I can’t wait. Any chance we all get to hang out and relax/party together is always a good one! We’ve come a long way in the last year and 4 months…

Our first box, unhealthy January 2009.

And onto our first time in our new box…yikes…it has been a TON of work…

But with the guidance of my best friend and wife, Carly (who’s turning 30 on Monday!)

And the ongoing help, support, and knowledge our Absolutely Awesome Coaches and Crew!

And the effort our Volts and Vixens who put 100% in, every time they walk through our doors to work out!

Did I mention our awesome athletes, who put in 100% every time they come in to work out?

And if all that doesn’t convince you, just take Geneva’s words for it. This party’s going to be awesome, and of course, we’d love to have each and every one of you there!

Ok, this one doesn’t really have to do with anything, other than I think our lounge is pretty sweet and wanted to show it off too.

Thursday’s WOD’s

Level 1:

Review Kipping Pull Ups &

How to properly perform a ‘Farmer’s Walk’

WOD: For time

400 Meter Run

400 Meter Farmer’s Walk

400 Meter Run

All Levels

Skill Set:

3 sets of 5 reps each

Muscle Up Transitions/Muscle Ups/Strict or Wide Muscle Ups

Toes to Bar (as slowly as possible)

High Box Jumps (with quiet landing, dropping the hips quickly)

Handstand Hold (30 seconds, either against the wall or free standing)

WOD: For time

400 Meter Run

20 Burpees

800 Meter Farmer’s Walk AHAP (as heavy as possible)

Post loads and times to comments.
Announcements:

1. No classes Saturday or Sunday this weekend. Why???

OUR GRAND OPENING PARTY! Saturday, search May 22 @ 6pm – 2am-ish. It’s going to be huge! We want every member of our High Voltage Family to be there, and your friends and family too. It’s potluck style. Paleo/Non-paleo, Zone, or un-Zoned portions welcomed! BYOB too.

2. A BIG Happy 30th Birthday to my wife, Carly! We met when we were just 18 on our taekwondo team. I had quite the crush on her….her….not so much. I moved away to Colorado to live at the Olympic Training Center, we lost touch. Well, I guess we were never really in touch to begin with…

When I moved back to LA, I was training one night and my coach mentioned that he ran into her at a store. I asked him if he got her number and he said yes. I told him to give it to me because I was going to ask her out. At this point, it’s around 5 years since we’d last seen each other. He looked at me pretty funny, but gave it to me anyways.

I called her up. I guess it’s like Olympic lifting, timing counts for a lot. We hit it off, and she’s helped me more than this blog could handle. Without her, I’d be a lonely guy, with posters on my wall, sleeping on my futon, doing laundry 1x per month, walking around with some type of awkward smell hovering around me that I thought no one else could smell, still trying to cut my own hair, and that’s just the stuff I can mention.

Carly and Tim, 2004.

More importantly for this gym, if you’re happy that we have a clean gym, be sure and thank Carly making sure we don’t train in a dump. If you’re happy that we have a comfortable place to train, thank Carly for making sure I don’t turn this into a college dorm room and there’s plenty of space for you to workout. If you’re happy to have someone push you after their WOD is done, be sure and thank Carly, she’s probably one of the first ones to jump over and cheer ’em on to the finish.

If you love that we have an awesome Level 1 CrossFit class, be sure and thank Carly, she thought it up and pushed me to implement it. If you’re happy that every time we make a new addition to the gym it seems like it fits just right, be sure and thank Carly. She’s a big reason that our gym is a second home to many of you…and a first home to some of us too. She’s put in more overnight sessions at the gym than I’d care to mention, and she’s much more of a badass than I could ever hope to be.

So happy 30th birthday!!!!
Announcements:

1. Grand Opening this Saturday @ 6pm and there on after. Potluck style. Family & Friends are ALWAYS welcome! The gym will be closed Saturday for preparation for the party, buy information pills and Sunday for recovery from the party.

2. Our Level 2 CrossFit Class is almost complete. Final touches on the curriculum should be done soon. This will be an excellent class for those of you who have been doing the L1 classes and are feeling more comfortable with the 9 fundamental CrossFit movements. More information to come soon, page but it’s going to be awesome! Tentatively scheduled for Tuesdays & Thursdays at 6pm, generic with additional days to come once we get started. Possibly starting in early June!

As always, each of our classes is 100% scalable to your current ability and needs, done in a safe, and exciting group class. The Level 2 CrossFit class will focus on building upon the 9 fundamental movements taught in the Level 1 class, helping members continue to progress in the most effective way possible.

3. Happy Hour Fridays < OPT Fridays. It’s coming. Get ready to get some!

4. Finally, we’ve been getting many requests for a possible 9:30am class. Now that our 6:30am class is constantly filling up, and our 1230pm class is solid through out the week, it might be that time. Just as always, we get more members of our family, and in return we continue to provide even more exceptional services. Leave a comment if this is a time that might work for you!

That’s right, we’re bringing it! Are you ready? If you are, and are tired of your old routine, ready to get the same great results that you see our members getting, and want to have a blast doing it, then drop us a line! Remember, only you can do the work, but we’ll be there with you every step of the way. Come see why CrossFit High Voltage is so much more than just a gym…it’s a family!

tim@crossfithighvoltage.com, or 818-635-6264 to schedule your Free 1 on 1 intro session!

Greg, aka member 0001 getting some air time. He’s been with us since the beginning. Yes, you can make it too!

It’s good to hang out and catch your mind after a WOD.

Monday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 5 Rounds for time

200 meter run

10x Sit Ups

10x Deadlift

Post load and time to comments

All Levels CrossFit

Skill: Deadlift 5×5, going up in weight.

WOD: 20 Minute AMRAP

10x Burpee High Jump (touching bar 18″ above max reach)

rest 20 seconds, then

30 Double Unders (sub 60 paralette jumps or 90 singles)

Rest 1 minute.

Post rounds completed to comments.

Yikes, that WOD got rough around round 4…rarely a good sign. Still, everyone likes results!

Remember, ‘satisfaction does not come with achievement, but with effort. Full Effort is Full Victory’. -Ghandi.

Tuesday’s WOD:

All Classes:

“Fran”

21-15-9

Thrusters (95/65#, page information pills scale appropriately)

Pull Ups (Bands as needed)

Post load and time to comments.

What’s the only proper way to finish off the night after a gym crushing ‘Fran’?

Karaoke! Yeah buddy. These Voltage Vixens clean up pretty dang nicely too, online huh!

But seriously, karaoke is a ton more fun when you get to go with a bunch of your closest friends!

Tuesday’s WOD:

All Classes:

“Fran”

21-15-9

Thrusters (95/65#, page information pills scale appropriately)

Pull Ups (Bands as needed)

Post load and time to comments.

What’s the only proper way to finish off the night after a gym crushing ‘Fran’?

Karaoke! Yeah buddy. These Voltage Vixens clean up pretty dang nicely too, online huh!

But seriously, karaoke is a ton more fun when you get to go with a bunch of your closest friends!

Announcements

1. Grand Opening Party this Saturday from 6pm till Sunday.

No classes Saturday or Sunday. Please bring your friends and family!

2. Stay tuned for our new Level 2 CrossFit class launch date, advice as well as our 9:30am class launch date. Expect both in June, view but the exact date will be announced shortly.

3. New members: We’ve got 2 ways to get you started. You can choose either a Free 1 on 1 intro session, or try out a Level 1 class for just $20. Either way, we’ll waive the enrollment when you sign up after your first session. Did you know we also offer free 1 on 1 goal setting sessions? Well now ya do!

Nothing like a little post-WOD love!

Wednesday’s WOD’s:

Level 1 CrossFit:

Skill: Double Unders

WOD:

40-30-20-10

Double Unders & Sit Ups

All Levels CrossFit

Skill: Hang Power Clean

5-5-3-3-3. Find daily 3RM

WOD: “Annie”

50-40-30-20-10

Double Unders & Sit Ups

Post times to comments.

Pretty freaking cool, Michael!

Scott, on the way to completing yet another pull up, set a new PR on ‘Fran’. Since he’s been training with us, he’s knocked over 10 minutes off his ‘Fran’ time. Very cool!

Interested in getting results like these regardless of your fitness background? Come check us out!

Tim@crossfithighvoltage.com.

Tuesday’s WOD:

All Classes:

“Fran”

21-15-9

Thrusters (95/65#, page information pills scale appropriately)

Pull Ups (Bands as needed)

Post load and time to comments.

What’s the only proper way to finish off the night after a gym crushing ‘Fran’?

Karaoke! Yeah buddy. These Voltage Vixens clean up pretty dang nicely too, online huh!

But seriously, karaoke is a ton more fun when you get to go with a bunch of your closest friends!

Announcements

1. Grand Opening Party this Saturday from 6pm till Sunday.

No classes Saturday or Sunday. Please bring your friends and family!

2. Stay tuned for our new Level 2 CrossFit class launch date, advice as well as our 9:30am class launch date. Expect both in June, view but the exact date will be announced shortly.

3. New members: We’ve got 2 ways to get you started. You can choose either a Free 1 on 1 intro session, or try out a Level 1 class for just $20. Either way, we’ll waive the enrollment when you sign up after your first session. Did you know we also offer free 1 on 1 goal setting sessions? Well now ya do!

Nothing like a little post-WOD love!

Wednesday’s WOD’s:

Level 1 CrossFit:

Skill: Double Unders

WOD:

40-30-20-10

Double Unders & Sit Ups

All Levels CrossFit

Skill: Hang Power Clean

5-5-3-3-3. Find daily 3RM

WOD: “Annie”

50-40-30-20-10

Double Unders & Sit Ups

Post times to comments.

Pretty freaking cool, Michael!

Scott, on the way to completing yet another pull up, set a new PR on ‘Fran’. Since he’s been training with us, he’s knocked over 10 minutes off his ‘Fran’ time. Very cool!

Interested in getting results like these regardless of your fitness background? Come check us out!

Tim@crossfithighvoltage.com.

Grand Opening Party y Celebration this Saturday from 6pm till Sunday-ish. Come on by Saturday night and check our place out! It’s always a good time!

-Remember, erectile no class Saturday or Sunday this week.

Excellent job, see Lauren! Welcome to the family!

Thursday’s WOD’s:

Level 1 CrossFit:

Skill: Wall Ball

WOD: Scaled Karen

150 Wall Ball for time. Scale to 100, viagra 60mg or 75.

Post weight of medicine ball, target height, reps, and time to comments.

All Levels CrossFit:

Skill Set: Intro to Single Leg Squat,

-800 Meter Run for time, then

3 times through

5x Single Leg Squat

5x Hand Stand Push Up (sub Hand Stand Hold)

5x Glute Ham Raise

5x Tire Flip

WOD: “Karen”

150 Wall Ball for time (20/15#)

Post rx or scaled, wall ball weight, height, and time to comments.

Everyone ready to party this Saturday? Post party thoughts to comments.
Tuesday’s WOD:

All Classes:

“Fran”

21-15-9

Thrusters (95/65#, page information pills scale appropriately)

Pull Ups (Bands as needed)

Post load and time to comments.

What’s the only proper way to finish off the night after a gym crushing ‘Fran’?

Karaoke! Yeah buddy. These Voltage Vixens clean up pretty dang nicely too, online huh!

But seriously, karaoke is a ton more fun when you get to go with a bunch of your closest friends!

Announcements

1. Grand Opening Party this Saturday from 6pm till Sunday.

No classes Saturday or Sunday. Please bring your friends and family!

2. Stay tuned for our new Level 2 CrossFit class launch date, advice as well as our 9:30am class launch date. Expect both in June, view but the exact date will be announced shortly.

3. New members: We’ve got 2 ways to get you started. You can choose either a Free 1 on 1 intro session, or try out a Level 1 class for just $20. Either way, we’ll waive the enrollment when you sign up after your first session. Did you know we also offer free 1 on 1 goal setting sessions? Well now ya do!

Nothing like a little post-WOD love!

Wednesday’s WOD’s:

Level 1 CrossFit:

Skill: Double Unders

WOD:

40-30-20-10

Double Unders & Sit Ups

All Levels CrossFit

Skill: Hang Power Clean

5-5-3-3-3. Find daily 3RM

WOD: “Annie”

50-40-30-20-10

Double Unders & Sit Ups

Post times to comments.

Pretty freaking cool, Michael!

Scott, on the way to completing yet another pull up, set a new PR on ‘Fran’. Since he’s been training with us, he’s knocked over 10 minutes off his ‘Fran’ time. Very cool!

Interested in getting results like these regardless of your fitness background? Come check us out!

Tim@crossfithighvoltage.com.

Grand Opening Party y Celebration this Saturday from 6pm till Sunday-ish. Come on by Saturday night and check our place out! It’s always a good time!

-Remember, erectile no class Saturday or Sunday this week.

Excellent job, see Lauren! Welcome to the family!

Thursday’s WOD’s:

Level 1 CrossFit:

Skill: Wall Ball

WOD: Scaled Karen

150 Wall Ball for time. Scale to 100, viagra 60mg or 75.

Post weight of medicine ball, target height, reps, and time to comments.

All Levels CrossFit:

Skill Set: Intro to Single Leg Squat,

-800 Meter Run for time, then

3 times through

5x Single Leg Squat

5x Hand Stand Push Up (sub Hand Stand Hold)

5x Glute Ham Raise

5x Tire Flip

WOD: “Karen”

150 Wall Ball for time (20/15#)

Post rx or scaled, wall ball weight, height, and time to comments.

Everyone ready to party this Saturday? Post party thoughts to comments.
Saturday night’s Grand Opening Party was a huge success. Thank you to everyone who came out, this web and even more, page thank you to everyone who has been a part and helped our Community grow! We are so proud to be doing this with each and every one of you, health and just know that this is only the beginning!

The best looking group of people I’ve ever met! This is at around 10pm…we finally left around 4am. It really was a great night. Thank you again to everyone. Thank you to our excellent Coaches for all of your help, and our amazing members who give 100% every time you workout!

Tuesday’s WOD:

All Classes:

“Fran”

21-15-9

Thrusters (95/65#, page information pills scale appropriately)

Pull Ups (Bands as needed)

Post load and time to comments.

What’s the only proper way to finish off the night after a gym crushing ‘Fran’?

Karaoke! Yeah buddy. These Voltage Vixens clean up pretty dang nicely too, online huh!

But seriously, karaoke is a ton more fun when you get to go with a bunch of your closest friends!

Announcements

1. Grand Opening Party this Saturday from 6pm till Sunday.

No classes Saturday or Sunday. Please bring your friends and family!

2. Stay tuned for our new Level 2 CrossFit class launch date, advice as well as our 9:30am class launch date. Expect both in June, view but the exact date will be announced shortly.

3. New members: We’ve got 2 ways to get you started. You can choose either a Free 1 on 1 intro session, or try out a Level 1 class for just $20. Either way, we’ll waive the enrollment when you sign up after your first session. Did you know we also offer free 1 on 1 goal setting sessions? Well now ya do!

Nothing like a little post-WOD love!

Wednesday’s WOD’s:

Level 1 CrossFit:

Skill: Double Unders

WOD:

40-30-20-10

Double Unders & Sit Ups

All Levels CrossFit

Skill: Hang Power Clean

5-5-3-3-3. Find daily 3RM

WOD: “Annie”

50-40-30-20-10

Double Unders & Sit Ups

Post times to comments.

Pretty freaking cool, Michael!

Scott, on the way to completing yet another pull up, set a new PR on ‘Fran’. Since he’s been training with us, he’s knocked over 10 minutes off his ‘Fran’ time. Very cool!

Interested in getting results like these regardless of your fitness background? Come check us out!

Tim@crossfithighvoltage.com.

Grand Opening Party y Celebration this Saturday from 6pm till Sunday-ish. Come on by Saturday night and check our place out! It’s always a good time!

-Remember, erectile no class Saturday or Sunday this week.

Excellent job, see Lauren! Welcome to the family!

Thursday’s WOD’s:

Level 1 CrossFit:

Skill: Wall Ball

WOD: Scaled Karen

150 Wall Ball for time. Scale to 100, viagra 60mg or 75.

Post weight of medicine ball, target height, reps, and time to comments.

All Levels CrossFit:

Skill Set: Intro to Single Leg Squat,

-800 Meter Run for time, then

3 times through

5x Single Leg Squat

5x Hand Stand Push Up (sub Hand Stand Hold)

5x Glute Ham Raise

5x Tire Flip

WOD: “Karen”

150 Wall Ball for time (20/15#)

Post rx or scaled, wall ball weight, height, and time to comments.

Everyone ready to party this Saturday? Post party thoughts to comments.
Saturday night’s Grand Opening Party was a huge success. Thank you to everyone who came out, this web and even more, page thank you to everyone who has been a part and helped our Community grow! We are so proud to be doing this with each and every one of you, health and just know that this is only the beginning!

The best looking group of people I’ve ever met! This is at around 10pm…we finally left around 4am. It really was a great night. Thank you again to everyone. Thank you to our excellent Coaches for all of your help, and our amazing members who give 100% every time you workout!

Announcements:

1. Our new Level 2 CrossFit class will be held on Tuesdays and Thursdays at 6pm, advice starting Tuesday, more about June 15. Similar to our Level 1 CrossFit class, cialis 40mg it will be capped at the first 20 people to register at the gym on each Tuesday and Thursday. We are also looking to add this class on Saturdays.

2. Our next In House Competition, aka, ‘The Rumble’, will be held Saturday, June 26, starting at 12pm. This is an important training date for all of you, beginners through Big Dawgs.

Training goals are important for each member of our community. If you need assistance in setting new training goals, get in touch with Coach Tim, or any of our Coaching Staff, and we’ll help keep you accountable.

What is your current training goal? Post them to comments and let the world know!

Monday’s WOD’s:

Level 1 CrossFit

Skill: Medicine Ball Clean

WOD: 15 Minute AMRAP

5x Pull Up

7x Push UP

9x Med Ball Clean

Post load and rounds completed to comments.

All Levels CrossFit

Skill: Deadlift, 5-5-3-3-3. Find 3RM

WOD: 12 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Double Unders

Post rounds completed to comments.
Tuesday’s WOD:

All Classes:

“Fran”

21-15-9

Thrusters (95/65#, page information pills scale appropriately)

Pull Ups (Bands as needed)

Post load and time to comments.

What’s the only proper way to finish off the night after a gym crushing ‘Fran’?

Karaoke! Yeah buddy. These Voltage Vixens clean up pretty dang nicely too, online huh!

But seriously, karaoke is a ton more fun when you get to go with a bunch of your closest friends!

Announcements

1. Grand Opening Party this Saturday from 6pm till Sunday.

No classes Saturday or Sunday. Please bring your friends and family!

2. Stay tuned for our new Level 2 CrossFit class launch date, advice as well as our 9:30am class launch date. Expect both in June, view but the exact date will be announced shortly.

3. New members: We’ve got 2 ways to get you started. You can choose either a Free 1 on 1 intro session, or try out a Level 1 class for just $20. Either way, we’ll waive the enrollment when you sign up after your first session. Did you know we also offer free 1 on 1 goal setting sessions? Well now ya do!

Nothing like a little post-WOD love!

Wednesday’s WOD’s:

Level 1 CrossFit:

Skill: Double Unders

WOD:

40-30-20-10

Double Unders & Sit Ups

All Levels CrossFit

Skill: Hang Power Clean

5-5-3-3-3. Find daily 3RM

WOD: “Annie”

50-40-30-20-10

Double Unders & Sit Ups

Post times to comments.

Pretty freaking cool, Michael!

Scott, on the way to completing yet another pull up, set a new PR on ‘Fran’. Since he’s been training with us, he’s knocked over 10 minutes off his ‘Fran’ time. Very cool!

Interested in getting results like these regardless of your fitness background? Come check us out!

Tim@crossfithighvoltage.com.

Grand Opening Party y Celebration this Saturday from 6pm till Sunday-ish. Come on by Saturday night and check our place out! It’s always a good time!

-Remember, erectile no class Saturday or Sunday this week.

Excellent job, see Lauren! Welcome to the family!

Thursday’s WOD’s:

Level 1 CrossFit:

Skill: Wall Ball

WOD: Scaled Karen

150 Wall Ball for time. Scale to 100, viagra 60mg or 75.

Post weight of medicine ball, target height, reps, and time to comments.

All Levels CrossFit:

Skill Set: Intro to Single Leg Squat,

-800 Meter Run for time, then

3 times through

5x Single Leg Squat

5x Hand Stand Push Up (sub Hand Stand Hold)

5x Glute Ham Raise

5x Tire Flip

WOD: “Karen”

150 Wall Ball for time (20/15#)

Post rx or scaled, wall ball weight, height, and time to comments.

Everyone ready to party this Saturday? Post party thoughts to comments.
Saturday night’s Grand Opening Party was a huge success. Thank you to everyone who came out, this web and even more, page thank you to everyone who has been a part and helped our Community grow! We are so proud to be doing this with each and every one of you, health and just know that this is only the beginning!

The best looking group of people I’ve ever met! This is at around 10pm…we finally left around 4am. It really was a great night. Thank you again to everyone. Thank you to our excellent Coaches for all of your help, and our amazing members who give 100% every time you workout!

Announcements:

1. Our new Level 2 CrossFit class will be held on Tuesdays and Thursdays at 6pm, advice starting Tuesday, more about June 15. Similar to our Level 1 CrossFit class, cialis 40mg it will be capped at the first 20 people to register at the gym on each Tuesday and Thursday. We are also looking to add this class on Saturdays.

2. Our next In House Competition, aka, ‘The Rumble’, will be held Saturday, June 26, starting at 12pm. This is an important training date for all of you, beginners through Big Dawgs.

Training goals are important for each member of our community. If you need assistance in setting new training goals, get in touch with Coach Tim, or any of our Coaching Staff, and we’ll help keep you accountable.

What is your current training goal? Post them to comments and let the world know!

Monday’s WOD’s:

Level 1 CrossFit

Skill: Medicine Ball Clean

WOD: 15 Minute AMRAP

5x Pull Up

7x Push UP

9x Med Ball Clean

Post load and rounds completed to comments.

All Levels CrossFit

Skill: Deadlift, 5-5-3-3-3. Find 3RM

WOD: 12 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Double Unders

Post rounds completed to comments.
Announcements:

1. Our brand new Level 2 CrossFit class will be held on Tuesdays and Thursdays at 6pm. This class will start on Tuesday, visit this June 15. This class will build upon the 9 fundamental movements taught in our popular Level 1 CrossFit class, while introducing and progressing our members onto intermediate level CrossFit movements. As always, case this class will be taught in a safe and structured manner, ensuring each member gets the most out of their time.

2. We will be starting a 9:30am class on Mondays and Wednesdays, starting on Monday, June 14. We keep on growing, and we keep on adding more classes. This is a time slot we’ve had a huge request for, and we are very happy to continue to provide new classes for our growing community!

Steven: 425 Fight Gone Bad!

Stefan: Fight Gone Bad 405!

And to Chase! Fight Gone Bad was her first CrossFit workout with us 5 months ago. She started off with 33# Push Press, step ups on a box, a 26# kettlebell for Sumo Deads. Today she did the prescribed 53# push press and Sumo Dead, and jumped onto the prescribed box! These type of results are happening all over the gym and we couldn’t be more proud.

Whether your goal is scoring a 400 point Fight Gone Bad, or just wanting to become a better, more Fit you, we’re ready and able to take you there. We’ve always got room in our family for more awesome people that bring great attitudes and a willingness to improve!

Tuesday’s WOD

All Classes:

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There are 3 rounds, with a 1 minute rest at the end of each 5 minute round. Max reps per movement (Calories for rowing)

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps: 20/14#)
  2. Sumo deadlift high-pull: 75/53# (Reps)
  3. Box Jump: 20/16″ (Reps)
  4. Push-press: 75/53# (Reps)
  5. Row: calories (Calories)

Huge improvements from everyone on this WOD! Big ups to Stefan for scoring 405, and to Steven for scoring 425!!! Absolutely incredible performances!!! Be sure and mark your score down in your logbook so the next time we do this you will know what to shoot for.