100714 – Wednesday

Lots of Announcements, please read:

1. Our High Voltage Endurance Club 8 week intro course was such a hit…WE’RE STARTING A WEEKLY RUN CLUB!!! Coach Tom and I are very excited about being able to bring this to our Community. It will start the first week of August, on Thursday nights @ 7pm. As always, all abilities and skill levels are welcomed…from life long runners, to anyone wanting to complete their first 5k or just get in better shape. Best of all, it’ll be FREE to anyone who want to take part! What? Huh?
Yes, we’re so proud of all of our athletes and our gym that we think it’ll be a great way to expose people to our amazing community who otherwise might never think of coming by. Does that mean you? Yeah, we hope so!

The High Voltage Endurance Club’s “Run Club” will start Thursday, August 5 @ 7pm at the gym! Be there!

2. Trumpets please…High Voltage Olympic Weightlifting Club will be starting soon! Stay tuned for details and registration. I’ve been getting tons of requests for this Targeted Training program and I’m very happy to bring even more awesome awesomeness to our Community. It’ll start in the beginning of August, so expect registration to start shortly. Space will be extremely limited. It will last roughly 8 weeks and lead up to an Olympic Weightlifting meet. Booya!

3. Say goodbye to Happy Hour Fridays and Hello to OPT and Max Effort Fridays! Happy Hour was great for a while, but we are continually striving for ways to help you stay accountable and get results.  The classes will be similar to what you’re used to through out the week, group classes led by expert qualified Coaches in exciting formats in the Valley and Burbanks biggest CrossFit gym. I am very excited about this change and believe it is the best next step for our growing Community. The last Happy Hour is this Friday, so if you want, come and get some!

4. Say Hello to Happy Hour Saturday Afternoon. Ok, I guess we won’t call it Happy Hour, maybe just Open Gym Training or something like that, where people actually will know what it means (what the heck is happy hour, tim?)! It’ll be hosted by our very, very, very first member, Greg, aka Brown Bear. It’s pretty cool when people ask me if our program works and if they’ll stick with it, and I get to respond that our very first members are still huge parts of our community.

It starts next Saturday, July 24, and will go from 11am to 1pm. We will have Powerlifting workouts written, Olympic Weightlifting workouts written, and Endurance WOD’s written on the board for you every week, so if you aren’t sure what to do, Greg will help you! Many of you will be trying some additional Benchmark WOD’s or your own crazy CrossFit concoctions. Either way, come in and be ready to work.

Frank is one our most consistent and dedicated Volts! He came in to the old box one day and said he likes to workout and push himself. Unfortunately we were doing Fran that day. 15 minutes later he was done, and hooked! He’s not only shaved about 10 minutes off his time, but he brings a great attitude to every class! He’s also one of our many members that are really dialing in their nutrition.

Just goes to show that positive attitude + nutrition + consistency = results! It’s science.

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Push Press

WOD: 21-15-9 for time.

Wall Ball

DB Push Press

Burpee

Level 2 CrossFit:

A1. Deadlift: 7-7-5-5 (rest 15 sec after each set)

A2. 50 Meter Sprint (rest 30 seconds after each set)

Do Ax4.

B1. 30 sec AMRAP Box Jump (rest 30 sec after)

B2. Barbell Strict Press x 7 (1 sec hold at top, rest 30 sec after)

Do Bx3

WOD:21-15-9 for time

SDLHP

Push Press

Wall Ball

All Levels CrossFit:

A1. Deadlift: 7-7-5-5 (going up in weight, rest 15 sec after each set, then go to A2)

A2. 50 Meter Sprint (rest 30 seconds after each set)

Do Ax4.

B1. 30 sec AMRAP Box Jump (rest 30 sec after)

B2. DB or KB Strict Press x 7 (1 sec hold at top, rest 30 sec after)

Do Bx3

WOD:21-15-9 for time

SDLHP

Push Press

Wall Ball

Man, this was a great day of training at the box! I love having everyone go through training workouts like this and see constant improvement through out the class and through out the day. Expect more of this focused training to come!