100902 – Thursday

Announcements:

– We’ll be closed this Sunday and Monday for Labor Day weekend.

-We will have a gym-wide Hero WOD in oon Monday at 12:30pm!

Getting strong, more about Nick!!!

Monday’s WOD:

“Fran”

21-15-9 For time

Thrusters (95/65#)

Pull Ups

Post time and load to comments.

Big shout outs to everyone who rocked this today! Big ups to Abe for finally breaking the sub 4 minute mark (3:33) that he’s been trying so hard for, to Lindsey, for her 5:44 as Rx’d time as well, and to Stefan, for an unbroken Fran @ 3:05 as rx’d (he also has a 500# deadlift and back squated 335# for 5 reps on Friday!!!). Very proud of all our Volts and Vixens!!!
Announcements:

– We’ll be closed this Sunday and Monday for Labor Day weekend.

-We will have a gym-wide Hero WOD in oon Monday at 12:30pm!

Getting strong, more about Nick!!!

Monday’s WOD:

“Fran”

21-15-9 For time

Thrusters (95/65#)

Pull Ups

Post time and load to comments.

Big shout outs to everyone who rocked this today! Big ups to Abe for finally breaking the sub 4 minute mark (3:33) that he’s been trying so hard for, to Lindsey, for her 5:44 as Rx’d time as well, and to Stefan, for an unbroken Fran @ 3:05 as rx’d (he also has a 500# deadlift and back squated 335# for 5 reps on Friday!!!). Very proud of all our Volts and Vixens!!!
Announcements:

1. The gym will be closed this Sunday and Monday in honor of Labor Day…but…

2. We will be having a Hero WOD on Labor Day for everyone at 12:30pm. Come on by!

3. CrossFit Total Event! Sunday, recipe September 12, viagra dosage 12-3pm.

4. New Class! Movement & Mobility class will be held every Tuesday @ 7pm. Free to all CFHV Members.

This weekly class starts next Tuesday, September 7 @ 7pm. It’s an hour long, and will cover stretching, injury prevention, rehab & prehab, and special requests for any of you that have areas that need additional attention.

This class will be held by Coach Rane, who is a Movement & Mobility Certified Coach through CrossFit, as well as a Certified Yoga teacher.


Spirit of the Games: Part 1″ with Chris Spealler
(courtesy of the CrossFit Journal)

Tuesday’s WOD’s

Level 1 CrossFit

5 Rounds for time

400 meter run

25x Back Extensions

25x Sit Up

All Levels CrossFit & Level 2 CrossFit

A1. Snatch Grip Deadlift 5-4-3-3

A2. Rings Dips ADAP (as difficult as possible)

B. “Michael”

3 rounds for time

800 meter run

50x Back Extensions

50x Sit Ups
Announcements:

– We’ll be closed this Sunday and Monday for Labor Day weekend.

-We will have a gym-wide Hero WOD in oon Monday at 12:30pm!

Getting strong, more about Nick!!!

Monday’s WOD:

“Fran”

21-15-9 For time

Thrusters (95/65#)

Pull Ups

Post time and load to comments.

Big shout outs to everyone who rocked this today! Big ups to Abe for finally breaking the sub 4 minute mark (3:33) that he’s been trying so hard for, to Lindsey, for her 5:44 as Rx’d time as well, and to Stefan, for an unbroken Fran @ 3:05 as rx’d (he also has a 500# deadlift and back squated 335# for 5 reps on Friday!!!). Very proud of all our Volts and Vixens!!!
Announcements:

1. The gym will be closed this Sunday and Monday in honor of Labor Day…but…

2. We will be having a Hero WOD on Labor Day for everyone at 12:30pm. Come on by!

3. CrossFit Total Event! Sunday, recipe September 12, viagra dosage 12-3pm.

4. New Class! Movement & Mobility class will be held every Tuesday @ 7pm. Free to all CFHV Members.

This weekly class starts next Tuesday, September 7 @ 7pm. It’s an hour long, and will cover stretching, injury prevention, rehab & prehab, and special requests for any of you that have areas that need additional attention.

This class will be held by Coach Rane, who is a Movement & Mobility Certified Coach through CrossFit, as well as a Certified Yoga teacher.


Spirit of the Games: Part 1″ with Chris Spealler
(courtesy of the CrossFit Journal)

Tuesday’s WOD’s

Level 1 CrossFit

5 Rounds for time

400 meter run

25x Back Extensions

25x Sit Up

All Levels CrossFit & Level 2 CrossFit

A1. Snatch Grip Deadlift 5-4-3-3

A2. Rings Dips ADAP (as difficult as possible)

B. “Michael”

3 rounds for time

800 meter run

50x Back Extensions

50x Sit Ups
-Run Club Tonight @ 7pm! Who’s in???

-Movement & Mobility Class starts Tuesday night @ 7pm with Coach Rane. Be there and take care of your body! Free to all members.

-Our box is closed Sunday & Monday for Labor Day…

-12:30pm Hero WOD in Monday…friends & family welcome to come sweat with us. BBQ to follow.

Nice!!!

Always something fun happening at the High Voltage box!!!

Wednesday’s WOD’s

Level 1:

20 Minutes, order 1 round per minute of

5x KB Swings

10x Push Ups

15x Squats

Scale Reps as needed

All Levels CrossFit

A. 1 Minute AMRAP Box Jumps (24/20″) x 3 sets (rest 2 minutes after each set)

B. 20 Minute AMRAP

5x KB Swing

10x Push Ups

15x Squats

Scale up as needed (+1, +2, parallette push ups, etc)

Post total rounds completed to comments.