100806 – Friday

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Alysa, one of our awesome Lululemon Glendale Girls, shows exactly how awesome it is when you realize that Strong is Beautiful!!!

Denise crushing another PR…Nice lock out!

J. Pizzle rocking yet another PR himself…with a little help from our PaleoBlocks friends’ Mussel Up shirt. Want one? PaleoBlocks be blowin up! Don’t believe me, then click here!

Great job by everyone on the 1RM Split Jerk. Very happy to have our first 300# Split Jerk by Stefan (and was so close on 315), and lots of guys breaking over the 225# barrier for new PR’s.

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Rowing

WOD: Tabata Mash Up

KB Swings/Rowing/Sit Ups/Pull Ups

One full tabata at each station before rotating to the next. Count total reps at each station!

All Levels CrossFit:

A. Split Jerk: Find 1RM

B. Bench Press: 5-5-5-5-5 (going up in weight)

C. 2 minute AMRAP Burpees.
[wpvideo kPx8QJDH]

Alysa, one of our awesome Lululemon Glendale Girls, shows exactly how awesome it is when you realize that Strong is Beautiful!!!

Denise crushing another PR…Nice lock out!

J. Pizzle rocking yet another PR himself…with a little help from our PaleoBlocks friends’ Mussel Up shirt. Want one? PaleoBlocks be blowin up! Don’t believe me, then click here!

Great job by everyone on the 1RM Split Jerk. Very happy to have our first 300# Split Jerk by Stefan (and was so close on 315), and lots of guys breaking over the 225# barrier for new PR’s.

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Rowing

WOD: Tabata Mash Up

KB Swings/Rowing/Sit Ups/Pull Ups

One full tabata at each station before rotating to the next. Count total reps at each station!

All Levels CrossFit:

A. Split Jerk: Find 1RM

B. Bench Press: 5-5-5-5-5 (going up in weight)

C. 2 minute AMRAP Burpees.

Awesome job, Alison!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

20 Minute AMRAP

10xMed Ball Clean

10x Box Jump

10x Push Ups

Level 2 CrossFit

Skill: Intro to Ring Dips/Rowing

WOD: Tabata Mash up

Pull Ups, Sit Ups, Rowing, Ring Dips: One full Tabata for each movement, count total reps.

All Levels CrossFit

Skill: Ring Dips

WOD: Tabata Mash up

Pull Ups, Sit Ups, Rowing, Ring Dips: One full Tabata at each movement. Count total reps.
August is almost here and Summer is in full swing. Good thing we are too! Here are our August Announcements;

1. We are proud to announce the next of our Targeted Training classes.

Please welcome the High Voltage Olympic Weightlifting Club!

This 8 week course will start Monday, August 9, and take place on Mondays and Wednesday nights at 7:30pm. You will learn the Snatch and Clean & Jerk.

Course spaces are extremely limited, and we currently only have 5 spots left.
It’s $199 for current CFHV members, and $249 for non-members.

To reserve your spot in this awesome class, please do so at the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=107

2. Our High Voltage Endurance Club was such a huge hit, that we’re starting a weekly Run Club at the gym!

It’ll take place on Thursdays at 7pm, and start next Thursday, August 5. Best of all, it’s Free to everyone, so bring your friends!

3. New Group Classes! That’s right, we keep on growing…get people Fit and they’ll keep coming. We’ve recently added some new Group classes and Open Gym Times to the schedule:

-Fridays are now all Group Class format!!! This has been a popular change, and we’re happy to keep offering more of what people want. Classes Friday are at 6:30am, 9:30 (starting Aug6), 12:30pm, and 6pm.

-We’re also offering Open Gym Time on Saturdays from 11am-1pm. Our 9am Level 1 and 10am All Levels classes are still going on as scheduled.

-Starting next Friday we’ll also be offering a 9:30am class, starting Friday, August 6. We now offer a Monday, Wednesday and Friday class at this time. We’ll keep expanding them as we keep on growing.

4. Fight Gone Bad 5 is coming! Saturday, September 25 at the box we’ll be doing Fight Gone Bad to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Please go to FGB5.org and register under CrossFit High Voltage. Then…start raising some money for these great causes. On Saturday, September 25 we’ll be doing the Fight Bone Bad WOD as our next In House Challenge. Mark your calendars!!!

5. Finally, The Pasadena Mud Run! It’s Saturday, August 21. We’ll be doing the 10:30am race. To register, do so here: www.ecomudruntour.com/lamudrun/

[wpvideo kahxPfhA]

Monday’s WOD’s

Level 1 CrossFit

Skill: Front Squat

WOD: 15 Minute AMRAP

9x Front Squat

7x Burpee

5x Toes to Bar

Post rounds to comments.

All Levels CrossFit

A1. Back Squat 5-4-3-3 (rest 15 seconds)

A2. Muscle Up Transitions x 3 (rest 45 seconds)

B1. 1x Press, 3x Push Press, 5x Push Jerk (rest 15 seconds)

B2. Rope Climb (as difficult as possible: no legs, L-Sit, L-Sit from ground, holding weight)

C. Toes to Bar, for time.

3x [4 sets of 5 toes to bar/set]; rest b/t sets of 5 minimally and EXACTLY 30 sec b/t sets
(60 toes to bar total) You must come off the bar after every set of 5.

Post squat, press complex, and time for T2B to comments.
Tuesday’s WOD’s

Level 1 CrossFit

Every minute for 20 minutes

5x Push Press

7x Wall Ball

9x Sit Ups

Post total rounds completed

All Levels CrossFit

Complete A 4x.

A1. L-Sit Hold. 5 seconds at a time. 30 seconds total.

A2. 4x Hand Stand Push Ups ADAP (as difficult as possible: strict, parallettes, rings, etc)

B. 20-10-5-3 For time.

Ring Dips

Chest to Bar Pull Ups

Push Ups

Wall Ball

Post time to comments.
Tuesday’s WOD’s

Level 1 CrossFit

Every minute for 20 minutes

5x Push Press

7x Wall Ball

9x Sit Ups

Post total rounds completed

All Levels CrossFit

Complete A 4x.

A1. L-Sit Hold. 5 seconds at a time. 30 seconds total.

A2. 4x Hand Stand Push Ups ADAP (as difficult as possible: strict, parallettes, rings, etc)

B. 20-10-5-3 For time.

Ring Dips

Chest to Bar Pull Ups

Push Ups

Wall Ball

Post time to comments.
Quick announcements:

1. Starting next week, we are adding even more new classes! Why?  We keep growing, and we’re trying to keep up!

  • Early Morning classes will now be held every day, Monday through Friday (that means we’re adding Thursday!).
  • Early Morning classes will now go for the entire hour: 6:15-7:15. When we were in NoHo, mornings were pretty dang empty…something about the water in Burbank I guess that has people up and jonesing for some early morning sweat!
  • Our 9:30am class has been super popular (like totally), so we’re adding a Friday at 9:30am next week too!
  • All Friday classes are All Levels Group classes.
  • Open gym time is Saturday from 11am-1pm. (9am is still L1, 10am is still All Levels)
  • CFHV Run Club starts Thursday, August 5 @ 7pm. It’s Free to Everyone, so bring your friends!

After moving on from the Level 1 CrossFit class with solid fundamentals…Crystal laughs in the face of a 40# deadlift PR! Great work!

Collin is STRONG…reppin’ out 365!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 5 Rounds for time

10x Deadlift

10x Pull Up

All Levels CrossFit

A. Band Sprints 3x 25 meters

B. Box Jump. AHAP (as high as possible) for 5 reps consecutively

C. Deadlift. 5RM

D. Tabata Sit Ups or V-Ups (high score)
Tuesday’s WOD’s

Level 1 CrossFit

Every minute for 20 minutes

5x Push Press

7x Wall Ball

9x Sit Ups

Post total rounds completed

All Levels CrossFit

Complete A 4x.

A1. L-Sit Hold. 5 seconds at a time. 30 seconds total.

A2. 4x Hand Stand Push Ups ADAP (as difficult as possible: strict, parallettes, rings, etc)

B. 20-10-5-3 For time.

Ring Dips

Chest to Bar Pull Ups

Push Ups

Wall Ball

Post time to comments.
Quick announcements:

1. Starting next week, we are adding even more new classes! Why?  We keep growing, and we’re trying to keep up!

  • Early Morning classes will now be held every day, Monday through Friday (that means we’re adding Thursday!).
  • Early Morning classes will now go for the entire hour: 6:15-7:15. When we were in NoHo, mornings were pretty dang empty…something about the water in Burbank I guess that has people up and jonesing for some early morning sweat!
  • Our 9:30am class has been super popular (like totally), so we’re adding a Friday at 9:30am next week too!
  • All Friday classes are All Levels Group classes.
  • Open gym time is Saturday from 11am-1pm. (9am is still L1, 10am is still All Levels)
  • CFHV Run Club starts Thursday, August 5 @ 7pm. It’s Free to Everyone, so bring your friends!

After moving on from the Level 1 CrossFit class with solid fundamentals…Crystal laughs in the face of a 40# deadlift PR! Great work!

Collin is STRONG…reppin’ out 365!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 5 Rounds for time

10x Deadlift

10x Pull Up

All Levels CrossFit

A. Band Sprints 3x 25 meters

B. Box Jump. AHAP (as high as possible) for 5 reps consecutively

C. Deadlift. 5RM

D. Tabata Sit Ups or V-Ups (high score)

Please welcome CFHV’s newest beast, Robb! L-Sit Pull Ups aint got nothin on him!

And to our future beasts…Technique, Consistency, then Intensity!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Overhead Squat

WOD: 20 Minute AMRAP

7x OHS

7x Wall Ball

30 jump rope passes (10 double unders if possible)

Level 2 CrossFit:

Skill: Handstand Push Ups and Snatch Progressions

WOD: Same as All Levels part B.

All Levels:

A1. DB or KB Thrusters x15 AQAP (as quickly as possible). Rest 2 minutes after each set

A2. Handstand Holds

Review Snatch

B. For time.

15 snatch – 135#/85#
15 HSPU
15 L Pull ups
15 HSPU
15 snatch – 135#/85#

Post times and thoughts to comments.

A couple more difficult gymnastic WOD’s this week…but everyone showed excellent determination and skill on all parts of the workouts. Always growing, always progressing, Ever Ready!
Tuesday’s WOD’s

Level 1 CrossFit

Every minute for 20 minutes

5x Push Press

7x Wall Ball

9x Sit Ups

Post total rounds completed

All Levels CrossFit

Complete A 4x.

A1. L-Sit Hold. 5 seconds at a time. 30 seconds total.

A2. 4x Hand Stand Push Ups ADAP (as difficult as possible: strict, parallettes, rings, etc)

B. 20-10-5-3 For time.

Ring Dips

Chest to Bar Pull Ups

Push Ups

Wall Ball

Post time to comments.
Quick announcements:

1. Starting next week, we are adding even more new classes! Why?  We keep growing, and we’re trying to keep up!

  • Early Morning classes will now be held every day, Monday through Friday (that means we’re adding Thursday!).
  • Early Morning classes will now go for the entire hour: 6:15-7:15. When we were in NoHo, mornings were pretty dang empty…something about the water in Burbank I guess that has people up and jonesing for some early morning sweat!
  • Our 9:30am class has been super popular (like totally), so we’re adding a Friday at 9:30am next week too!
  • All Friday classes are All Levels Group classes.
  • Open gym time is Saturday from 11am-1pm. (9am is still L1, 10am is still All Levels)
  • CFHV Run Club starts Thursday, August 5 @ 7pm. It’s Free to Everyone, so bring your friends!

After moving on from the Level 1 CrossFit class with solid fundamentals…Crystal laughs in the face of a 40# deadlift PR! Great work!

Collin is STRONG…reppin’ out 365!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 5 Rounds for time

10x Deadlift

10x Pull Up

All Levels CrossFit

A. Band Sprints 3x 25 meters

B. Box Jump. AHAP (as high as possible) for 5 reps consecutively

C. Deadlift. 5RM

D. Tabata Sit Ups or V-Ups (high score)

Please welcome CFHV’s newest beast, Robb! L-Sit Pull Ups aint got nothin on him!

And to our future beasts…Technique, Consistency, then Intensity!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Overhead Squat

WOD: 20 Minute AMRAP

7x OHS

7x Wall Ball

30 jump rope passes (10 double unders if possible)

Level 2 CrossFit:

Skill: Handstand Push Ups and Snatch Progressions

WOD: Same as All Levels part B.

All Levels:

A1. DB or KB Thrusters x15 AQAP (as quickly as possible). Rest 2 minutes after each set

A2. Handstand Holds

Review Snatch

B. For time.

15 snatch – 135#/85#
15 HSPU
15 L Pull ups
15 HSPU
15 snatch – 135#/85#

Post times and thoughts to comments.

A couple more difficult gymnastic WOD’s this week…but everyone showed excellent determination and skill on all parts of the workouts. Always growing, always progressing, Ever Ready!
Announcement: Starting Monday, our Early Morning classes will start at 6:15am and go until 7:15am. We’re also adding a Thursday early morning class, making it a full schedule Monday through Friday from 6:15am-7:15am!

Friday’s WOD! That’s right, Friday classes be blowin up! Come check them out and get your weekend kicked off right!!!

Yeah Fridays Group Classes Buddy!

And please welcome 2 of our newest CFHV’ers, Tveen and Gary!

We’ve get such a steady flow of new Volts and Vixens, I have a hard time posting all of you on the site…I promise I’ll do better in August, I promise I’ll do better in August, I promise I’ll do better in August!

-And on that note, yes, we keep growing and growing. I am so happy that new members tell me how welcome everyone makes them feel, and now we have a tradition of being a friendly and welcoming Strength & Conditioning Facility to each and every new Volt and Vixen. We built this place on a couple simple principles, and we’ll continue to grow following the same: Community, Accountability, Positivity, and Loyalty. If you don’t know someone, please introduce yourself. There are future friends and training buddies walking in every day and just as those members all helped you feel comfortable in a somewhat intimidating environment for newbies, it’s now our job to make sure this tradition keep going, and going, and going….

Friday

A. The Napoleon Bear Complex (get it, cuz it’s little…too soon?).

-Power Clean, Front Squat, Push Press, Back Squat, Push Press. 5x through makes 1 round.

1 round at a time. Go up in weight each set. Do 4 sets.

B. Double Unders. 30 seconds AMRAP. Rest 1 minute. Repeat 3x.

3 Burpee penalty for each break during double unders.

C. 3 min AMRAP Tire Flip w/ jump in and out. Any tire. Max reps.

A little different flow on Fridays…but we’re loving it. In fact, Friday classes are becoming so popular, starting next Friday we’re adding a 9:30am Friday class! Now we’ll have 9:30am on Monday, Wednesday, & Fridays! Tuesdays and Thursdays beware…
Tuesday’s WOD’s

Level 1 CrossFit

Every minute for 20 minutes

5x Push Press

7x Wall Ball

9x Sit Ups

Post total rounds completed

All Levels CrossFit

Complete A 4x.

A1. L-Sit Hold. 5 seconds at a time. 30 seconds total.

A2. 4x Hand Stand Push Ups ADAP (as difficult as possible: strict, parallettes, rings, etc)

B. 20-10-5-3 For time.

Ring Dips

Chest to Bar Pull Ups

Push Ups

Wall Ball

Post time to comments.
Quick announcements:

1. Starting next week, we are adding even more new classes! Why?  We keep growing, and we’re trying to keep up!

  • Early Morning classes will now be held every day, Monday through Friday (that means we’re adding Thursday!).
  • Early Morning classes will now go for the entire hour: 6:15-7:15. When we were in NoHo, mornings were pretty dang empty…something about the water in Burbank I guess that has people up and jonesing for some early morning sweat!
  • Our 9:30am class has been super popular (like totally), so we’re adding a Friday at 9:30am next week too!
  • All Friday classes are All Levels Group classes.
  • Open gym time is Saturday from 11am-1pm. (9am is still L1, 10am is still All Levels)
  • CFHV Run Club starts Thursday, August 5 @ 7pm. It’s Free to Everyone, so bring your friends!

After moving on from the Level 1 CrossFit class with solid fundamentals…Crystal laughs in the face of a 40# deadlift PR! Great work!

Collin is STRONG…reppin’ out 365!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 5 Rounds for time

10x Deadlift

10x Pull Up

All Levels CrossFit

A. Band Sprints 3x 25 meters

B. Box Jump. AHAP (as high as possible) for 5 reps consecutively

C. Deadlift. 5RM

D. Tabata Sit Ups or V-Ups (high score)

Please welcome CFHV’s newest beast, Robb! L-Sit Pull Ups aint got nothin on him!

And to our future beasts…Technique, Consistency, then Intensity!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Overhead Squat

WOD: 20 Minute AMRAP

7x OHS

7x Wall Ball

30 jump rope passes (10 double unders if possible)

Level 2 CrossFit:

Skill: Handstand Push Ups and Snatch Progressions

WOD: Same as All Levels part B.

All Levels:

A1. DB or KB Thrusters x15 AQAP (as quickly as possible). Rest 2 minutes after each set

A2. Handstand Holds

Review Snatch

B. For time.

15 snatch – 135#/85#
15 HSPU
15 L Pull ups
15 HSPU
15 snatch – 135#/85#

Post times and thoughts to comments.

A couple more difficult gymnastic WOD’s this week…but everyone showed excellent determination and skill on all parts of the workouts. Always growing, always progressing, Ever Ready!
Announcement: Starting Monday, our Early Morning classes will start at 6:15am and go until 7:15am. We’re also adding a Thursday early morning class, making it a full schedule Monday through Friday from 6:15am-7:15am!

Friday’s WOD! That’s right, Friday classes be blowin up! Come check them out and get your weekend kicked off right!!!

Yeah Fridays Group Classes Buddy!

And please welcome 2 of our newest CFHV’ers, Tveen and Gary!

We’ve get such a steady flow of new Volts and Vixens, I have a hard time posting all of you on the site…I promise I’ll do better in August, I promise I’ll do better in August, I promise I’ll do better in August!

-And on that note, yes, we keep growing and growing. I am so happy that new members tell me how welcome everyone makes them feel, and now we have a tradition of being a friendly and welcoming Strength & Conditioning Facility to each and every new Volt and Vixen. We built this place on a couple simple principles, and we’ll continue to grow following the same: Community, Accountability, Positivity, and Loyalty. If you don’t know someone, please introduce yourself. There are future friends and training buddies walking in every day and just as those members all helped you feel comfortable in a somewhat intimidating environment for newbies, it’s now our job to make sure this tradition keep going, and going, and going….

Friday

A. The Napoleon Bear Complex (get it, cuz it’s little…too soon?).

-Power Clean, Front Squat, Push Press, Back Squat, Push Press. 5x through makes 1 round.

1 round at a time. Go up in weight each set. Do 4 sets.

B. Double Unders. 30 seconds AMRAP. Rest 1 minute. Repeat 3x.

3 Burpee penalty for each break during double unders.

C. 3 min AMRAP Tire Flip w/ jump in and out. Any tire. Max reps.

A little different flow on Fridays…but we’re loving it. In fact, Friday classes are becoming so popular, starting next Friday we’re adding a 9:30am Friday class! Now we’ll have 9:30am on Monday, Wednesday, & Fridays! Tuesdays and Thursdays beware…
Tuesday’s WOD:

“Fight Gone Bad!” Please register under CrossFit High Voltage’s fundraiser page at FGB5.org. We’ll be doing Fight Gone Bad 5 on Saturday, September 25 to help raise money for the Livestrong Foundation, The Wounded Warriors Project, and The CrossFit Foundation. To read more about these great causes and to get your own page started, please go to FGB5.org!

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. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20/14# ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/55#(Reps)
  3. Box Jump: 20/16# box (Reps)
  4. Push-press: 75/55# (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Tuesday’s WOD’s

Level 1 CrossFit

Every minute for 20 minutes

5x Push Press

7x Wall Ball

9x Sit Ups

Post total rounds completed

All Levels CrossFit

Complete A 4x.

A1. L-Sit Hold. 5 seconds at a time. 30 seconds total.

A2. 4x Hand Stand Push Ups ADAP (as difficult as possible: strict, parallettes, rings, etc)

B. 20-10-5-3 For time.

Ring Dips

Chest to Bar Pull Ups

Push Ups

Wall Ball

Post time to comments.
Quick announcements:

1. Starting next week, we are adding even more new classes! Why?  We keep growing, and we’re trying to keep up!

  • Early Morning classes will now be held every day, Monday through Friday (that means we’re adding Thursday!).
  • Early Morning classes will now go for the entire hour: 6:15-7:15. When we were in NoHo, mornings were pretty dang empty…something about the water in Burbank I guess that has people up and jonesing for some early morning sweat!
  • Our 9:30am class has been super popular (like totally), so we’re adding a Friday at 9:30am next week too!
  • All Friday classes are All Levels Group classes.
  • Open gym time is Saturday from 11am-1pm. (9am is still L1, 10am is still All Levels)
  • CFHV Run Club starts Thursday, August 5 @ 7pm. It’s Free to Everyone, so bring your friends!

After moving on from the Level 1 CrossFit class with solid fundamentals…Crystal laughs in the face of a 40# deadlift PR! Great work!

Collin is STRONG…reppin’ out 365!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 5 Rounds for time

10x Deadlift

10x Pull Up

All Levels CrossFit

A. Band Sprints 3x 25 meters

B. Box Jump. AHAP (as high as possible) for 5 reps consecutively

C. Deadlift. 5RM

D. Tabata Sit Ups or V-Ups (high score)

Please welcome CFHV’s newest beast, Robb! L-Sit Pull Ups aint got nothin on him!

And to our future beasts…Technique, Consistency, then Intensity!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Overhead Squat

WOD: 20 Minute AMRAP

7x OHS

7x Wall Ball

30 jump rope passes (10 double unders if possible)

Level 2 CrossFit:

Skill: Handstand Push Ups and Snatch Progressions

WOD: Same as All Levels part B.

All Levels:

A1. DB or KB Thrusters x15 AQAP (as quickly as possible). Rest 2 minutes after each set

A2. Handstand Holds

Review Snatch

B. For time.

15 snatch – 135#/85#
15 HSPU
15 L Pull ups
15 HSPU
15 snatch – 135#/85#

Post times and thoughts to comments.

A couple more difficult gymnastic WOD’s this week…but everyone showed excellent determination and skill on all parts of the workouts. Always growing, always progressing, Ever Ready!
Announcement: Starting Monday, our Early Morning classes will start at 6:15am and go until 7:15am. We’re also adding a Thursday early morning class, making it a full schedule Monday through Friday from 6:15am-7:15am!

Friday’s WOD! That’s right, Friday classes be blowin up! Come check them out and get your weekend kicked off right!!!

Yeah Fridays Group Classes Buddy!

And please welcome 2 of our newest CFHV’ers, Tveen and Gary!

We’ve get such a steady flow of new Volts and Vixens, I have a hard time posting all of you on the site…I promise I’ll do better in August, I promise I’ll do better in August, I promise I’ll do better in August!

-And on that note, yes, we keep growing and growing. I am so happy that new members tell me how welcome everyone makes them feel, and now we have a tradition of being a friendly and welcoming Strength & Conditioning Facility to each and every new Volt and Vixen. We built this place on a couple simple principles, and we’ll continue to grow following the same: Community, Accountability, Positivity, and Loyalty. If you don’t know someone, please introduce yourself. There are future friends and training buddies walking in every day and just as those members all helped you feel comfortable in a somewhat intimidating environment for newbies, it’s now our job to make sure this tradition keep going, and going, and going….

Friday

A. The Napoleon Bear Complex (get it, cuz it’s little…too soon?).

-Power Clean, Front Squat, Push Press, Back Squat, Push Press. 5x through makes 1 round.

1 round at a time. Go up in weight each set. Do 4 sets.

B. Double Unders. 30 seconds AMRAP. Rest 1 minute. Repeat 3x.

3 Burpee penalty for each break during double unders.

C. 3 min AMRAP Tire Flip w/ jump in and out. Any tire. Max reps.

A little different flow on Fridays…but we’re loving it. In fact, Friday classes are becoming so popular, starting next Friday we’re adding a 9:30am Friday class! Now we’ll have 9:30am on Monday, Wednesday, & Fridays! Tuesdays and Thursdays beware…
Tuesday’s WOD:

“Fight Gone Bad!” Please register under CrossFit High Voltage’s fundraiser page at FGB5.org. We’ll be doing Fight Gone Bad 5 on Saturday, September 25 to help raise money for the Livestrong Foundation, The Wounded Warriors Project, and The CrossFit Foundation. To read more about these great causes and to get your own page started, please go to FGB5.org!

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. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20/14# ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/55#(Reps)
  3. Box Jump: 20/16# box (Reps)
  4. Push-press: 75/55# (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Only 2 more spaces are left for our High Voltage Olympic Weightlifting Club! Register at

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=107

Fight Gone Bad 5! Register and start fundraising now! FGB5.org. The big event day is Saturday, September 25!

Our High Voltage Run Club starts this Thursday night at 7pm (tonight)! It’s FREE to everyone and anyone who wants to come have some fun with us.

Pasadena Mud Run, Saturday, August 21. Be there!!!

Always something new and fun at the High Voltage box…

Gerry and Edgar are getting strong and Fit!!!

Well, everyone is getting strong and fit!

Level 1 CrossFit WOD:

Skill: Med Ball Clean

WOD: 15 Minute AMRAP

10x Med Ball Clean

5x Sit up

5x Push Up

All Levels CrossFit

A1. 400 meter run

A2. 8x Ring Dips ADAP (as difficult as possible: slow negative, holding a DB, etc)

Do Ax3. 1 Burpee penalty for every second your 2nd and 3rd 400 meter runs are over 10 seconds from the first one.

B. Deadlift: 5-5-3-3-3. Find 3RM.

C. Tabata Push Ups. Low Score.

Tuesday’s WOD’s

Level 1 CrossFit

Every minute for 20 minutes

5x Push Press

7x Wall Ball

9x Sit Ups

Post total rounds completed

All Levels CrossFit

Complete A 4x.

A1. L-Sit Hold. 5 seconds at a time. 30 seconds total.

A2. 4x Hand Stand Push Ups ADAP (as difficult as possible: strict, parallettes, rings, etc)

B. 20-10-5-3 For time.

Ring Dips

Chest to Bar Pull Ups

Push Ups

Wall Ball

Post time to comments.
Quick announcements:

1. Starting next week, we are adding even more new classes! Why?  We keep growing, and we’re trying to keep up!

  • Early Morning classes will now be held every day, Monday through Friday (that means we’re adding Thursday!).
  • Early Morning classes will now go for the entire hour: 6:15-7:15. When we were in NoHo, mornings were pretty dang empty…something about the water in Burbank I guess that has people up and jonesing for some early morning sweat!
  • Our 9:30am class has been super popular (like totally), so we’re adding a Friday at 9:30am next week too!
  • All Friday classes are All Levels Group classes.
  • Open gym time is Saturday from 11am-1pm. (9am is still L1, 10am is still All Levels)
  • CFHV Run Club starts Thursday, August 5 @ 7pm. It’s Free to Everyone, so bring your friends!

After moving on from the Level 1 CrossFit class with solid fundamentals…Crystal laughs in the face of a 40# deadlift PR! Great work!

Collin is STRONG…reppin’ out 365!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 5 Rounds for time

10x Deadlift

10x Pull Up

All Levels CrossFit

A. Band Sprints 3x 25 meters

B. Box Jump. AHAP (as high as possible) for 5 reps consecutively

C. Deadlift. 5RM

D. Tabata Sit Ups or V-Ups (high score)

Please welcome CFHV’s newest beast, Robb! L-Sit Pull Ups aint got nothin on him!

And to our future beasts…Technique, Consistency, then Intensity!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Overhead Squat

WOD: 20 Minute AMRAP

7x OHS

7x Wall Ball

30 jump rope passes (10 double unders if possible)

Level 2 CrossFit:

Skill: Handstand Push Ups and Snatch Progressions

WOD: Same as All Levels part B.

All Levels:

A1. DB or KB Thrusters x15 AQAP (as quickly as possible). Rest 2 minutes after each set

A2. Handstand Holds

Review Snatch

B. For time.

15 snatch – 135#/85#
15 HSPU
15 L Pull ups
15 HSPU
15 snatch – 135#/85#

Post times and thoughts to comments.

A couple more difficult gymnastic WOD’s this week…but everyone showed excellent determination and skill on all parts of the workouts. Always growing, always progressing, Ever Ready!
Announcement: Starting Monday, our Early Morning classes will start at 6:15am and go until 7:15am. We’re also adding a Thursday early morning class, making it a full schedule Monday through Friday from 6:15am-7:15am!

Friday’s WOD! That’s right, Friday classes be blowin up! Come check them out and get your weekend kicked off right!!!

Yeah Fridays Group Classes Buddy!

And please welcome 2 of our newest CFHV’ers, Tveen and Gary!

We’ve get such a steady flow of new Volts and Vixens, I have a hard time posting all of you on the site…I promise I’ll do better in August, I promise I’ll do better in August, I promise I’ll do better in August!

-And on that note, yes, we keep growing and growing. I am so happy that new members tell me how welcome everyone makes them feel, and now we have a tradition of being a friendly and welcoming Strength & Conditioning Facility to each and every new Volt and Vixen. We built this place on a couple simple principles, and we’ll continue to grow following the same: Community, Accountability, Positivity, and Loyalty. If you don’t know someone, please introduce yourself. There are future friends and training buddies walking in every day and just as those members all helped you feel comfortable in a somewhat intimidating environment for newbies, it’s now our job to make sure this tradition keep going, and going, and going….

Friday

A. The Napoleon Bear Complex (get it, cuz it’s little…too soon?).

-Power Clean, Front Squat, Push Press, Back Squat, Push Press. 5x through makes 1 round.

1 round at a time. Go up in weight each set. Do 4 sets.

B. Double Unders. 30 seconds AMRAP. Rest 1 minute. Repeat 3x.

3 Burpee penalty for each break during double unders.

C. 3 min AMRAP Tire Flip w/ jump in and out. Any tire. Max reps.

A little different flow on Fridays…but we’re loving it. In fact, Friday classes are becoming so popular, starting next Friday we’re adding a 9:30am Friday class! Now we’ll have 9:30am on Monday, Wednesday, & Fridays! Tuesdays and Thursdays beware…
Tuesday’s WOD:

“Fight Gone Bad!” Please register under CrossFit High Voltage’s fundraiser page at FGB5.org. We’ll be doing Fight Gone Bad 5 on Saturday, September 25 to help raise money for the Livestrong Foundation, The Wounded Warriors Project, and The CrossFit Foundation. To read more about these great causes and to get your own page started, please go to FGB5.org!

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. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20/14# ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/55#(Reps)
  3. Box Jump: 20/16# box (Reps)
  4. Push-press: 75/55# (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Only 2 more spaces are left for our High Voltage Olympic Weightlifting Club! Register at

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=107

Fight Gone Bad 5! Register and start fundraising now! FGB5.org. The big event day is Saturday, September 25!

Our High Voltage Run Club starts this Thursday night at 7pm (tonight)! It’s FREE to everyone and anyone who wants to come have some fun with us.

Pasadena Mud Run, Saturday, August 21. Be there!!!

Always something new and fun at the High Voltage box…

Gerry and Edgar are getting strong and Fit!!!

Well, everyone is getting strong and fit!

Level 1 CrossFit WOD:

Skill: Med Ball Clean

WOD: 15 Minute AMRAP

10x Med Ball Clean

5x Sit up

5x Push Up

All Levels CrossFit

A1. 400 meter run

A2. 8x Ring Dips ADAP (as difficult as possible: slow negative, holding a DB, etc)

Do Ax3. 1 Burpee penalty for every second your 2nd and 3rd 400 meter runs are over 10 seconds from the first one.

B. Deadlift: 5-5-3-3-3. Find 3RM.

C. Tabata Push Ups. Low Score.

Congrats to Coach Tom!!! He has been officially named Lululemon’s “Run Ambassador!” And who could say no to so many awesome ladies? If you can’t read the sign, it reads, “Tom, you give us the Runs”. We couldn’t agree more!!! Congrats.

PS…Tom lead our first Thursday Night CFHV Run Club and it…was…awesome! Thank you to everyone who came out and ran with us. It’ll be every Thursday Night at 7pm! Best of all, it’s free to anyone, so come on out!

Thursday’s WOD’s

Level 1 CrossFit

15-12-9-6-3 for time

50’ Walking Lunges

Sit Ups

Pull Ups

Level 2 CrossFit:

Skill: Double Under technique and Hand Stand Holds/HS Push Ups

WOD:21-18-15-12-9-6 for time

100′ Walking Lunges

Sit Ups

Pull Ups

All Levels CrossFit

A1. 1 minute Max Effort Double Unders

A2. 10x Hand Stand Push Ups ADAP (as difficult as possible) or 20 second hand stand hold (against wall or free standing)

Do Ax3

B. 21-18-15-12-9-6 for time

100′ walking lunge

Sit Ups

Pull Ups