102310 – Saturday

Say hello to our new Gym ‘Office Coordinator’ Chase!!! Chase (Left) & C-Thack keep our gym running smoothly!

To help keep our gym running on all cylinders, visit this site Chase is going to be helping us in the double roll of Bad Ass Voltage Vixen who crushes pull ups & 10K rows, and keeps us all organized. Expect to see her Monday through Wednesday nights from 5-8pm.

  • Please remember: Everyone must sign in at the front desk, for every class! This will help us keep better track of how often people are coming and provide additional accountability. If you don’t sign in, it is a 20 Burpee Penalty! So…sign in.
  • Barbell for Boobs Fundraiser WOD on Friday, October 29 @ 7pm. $20 donation to participate. Halloween party to follow the workout (Amazing ‘Grace’). Everyone’s invited to both, please sign up at the front desk (with Chase!).
  • Our final In House Challenge of the year is Saturday, November 13 @ 10am. Everyone is invited…and these are a TON of FUN! $20 to participate, please register at the front desk (yes, with Chase).

Hooray for Single Arm Thrusters!!!

Kirby Rocks! We love our Vixens!!!

Vicky Rocks Too!!!

Dizzle Rocks!

And the DJ Rocks!

As a matter of fact, our entire gym ROCKS!!! Must be Rocktober…

Tuesday’s WOD’s

Level 1 CrossFit

Skill: KB Swing

WOD: 20 Minute AMRAP

5x Box Jump

7x KB Swing

9x Squats

All Levels CrossFit

A1. Back Squat

5-5-3-3-3

A2. Rope Climbs (ADAP, work on ascending and descending foot grips)

B. 20 minute AMRAP

5x Single Arm Thruster Right

5x Single Arm Thruster Left

7x Box Jump

9x Sit Ups

11x KB Swing (with the same # your did for Thruster)

Say hello to our new Gym ‘Office Coordinator’ Chase!!! Chase (Left) & C-Thack keep our gym running smoothly!

To help keep our gym running on all cylinders, visit this site Chase is going to be helping us in the double roll of Bad Ass Voltage Vixen who crushes pull ups & 10K rows, and keeps us all organized. Expect to see her Monday through Wednesday nights from 5-8pm.

  • Please remember: Everyone must sign in at the front desk, for every class! This will help us keep better track of how often people are coming and provide additional accountability. If you don’t sign in, it is a 20 Burpee Penalty! So…sign in.
  • Barbell for Boobs Fundraiser WOD on Friday, October 29 @ 7pm. $20 donation to participate. Halloween party to follow the workout (Amazing ‘Grace’). Everyone’s invited to both, please sign up at the front desk (with Chase!).
  • Our final In House Challenge of the year is Saturday, November 13 @ 10am. Everyone is invited…and these are a TON of FUN! $20 to participate, please register at the front desk (yes, with Chase).

Hooray for Single Arm Thrusters!!!

Kirby Rocks! We love our Vixens!!!

Vicky Rocks Too!!!

Dizzle Rocks!

And the DJ Rocks!

As a matter of fact, our entire gym ROCKS!!! Must be Rocktober…

Tuesday’s WOD’s

Level 1 CrossFit

Skill: KB Swing

WOD: 20 Minute AMRAP

5x Box Jump

7x KB Swing

9x Squats

All Levels CrossFit

A1. Back Squat

5-5-3-3-3

A2. Rope Climbs (ADAP, work on ascending and descending foot grips)

B. 20 minute AMRAP

5x Single Arm Thruster Right

5x Single Arm Thruster Left

7x Box Jump

9x Sit Ups

11x KB Swing (with the same # your did for Thruster)

-Halloween Party! Friday Night, seek 7pm! Be there. Do the fundraiser WOD and generally be awesome! BYOB.

Timm with a big PR at 335#!

After a few months of hard work in our Level 1 CrossFit class, drugs Jackie uses her improved technique and hits a huge PR!

Melilna, viagra order big PR, 225#!!

Kirby!!! 140 reps OHS in a row! Winner, winner, Paleo Dinner!

Stefan, coming out of the bottom (like a cheetah!) with a 405# back squat…he also did 42 unbroken pull ups!

One of our teens, Alexis! Great form, great focus…and of course, great big PR!

Robb, one of only 4 people to get 100 consecutive OHS reps, and that’s AFTER heavy squats, pull ups, & dips. Top score: 647!

Abe, big PR of 355#!!! Keep working hard, buddy!

And then there were sit ups…

Just another awesome day being High Voltage! See ya’ll Thursday!

Wednesday’s WOD’s

Level 1 CrossFit:

5 Max Efforts, for combined points

-1 minute Row (calories)

-Pull Ups

-Push Ups

-Overhead Squat (empty bar)

-Tabata Sit Ups (high score)

All Levels

For combined points (reps + weight)

A. Max Effort Back Squat

B. Max Reps Pull Ups

C. Max Reps Ring Dips

D. Max Reps OHS (45/33)

E. Max Reps Tabata Sit Ups (total reps)

Your score is back squat weight + reps. Top  score today was 647 for Robb!!!

Say hello to our new Gym ‘Office Coordinator’ Chase!!! Chase (Left) & C-Thack keep our gym running smoothly!

To help keep our gym running on all cylinders, visit this site Chase is going to be helping us in the double roll of Bad Ass Voltage Vixen who crushes pull ups & 10K rows, and keeps us all organized. Expect to see her Monday through Wednesday nights from 5-8pm.

  • Please remember: Everyone must sign in at the front desk, for every class! This will help us keep better track of how often people are coming and provide additional accountability. If you don’t sign in, it is a 20 Burpee Penalty! So…sign in.
  • Barbell for Boobs Fundraiser WOD on Friday, October 29 @ 7pm. $20 donation to participate. Halloween party to follow the workout (Amazing ‘Grace’). Everyone’s invited to both, please sign up at the front desk (with Chase!).
  • Our final In House Challenge of the year is Saturday, November 13 @ 10am. Everyone is invited…and these are a TON of FUN! $20 to participate, please register at the front desk (yes, with Chase).

Hooray for Single Arm Thrusters!!!

Kirby Rocks! We love our Vixens!!!

Vicky Rocks Too!!!

Dizzle Rocks!

And the DJ Rocks!

As a matter of fact, our entire gym ROCKS!!! Must be Rocktober…

Tuesday’s WOD’s

Level 1 CrossFit

Skill: KB Swing

WOD: 20 Minute AMRAP

5x Box Jump

7x KB Swing

9x Squats

All Levels CrossFit

A1. Back Squat

5-5-3-3-3

A2. Rope Climbs (ADAP, work on ascending and descending foot grips)

B. 20 minute AMRAP

5x Single Arm Thruster Right

5x Single Arm Thruster Left

7x Box Jump

9x Sit Ups

11x KB Swing (with the same # your did for Thruster)

-Halloween Party! Friday Night, seek 7pm! Be there. Do the fundraiser WOD and generally be awesome! BYOB.

Timm with a big PR at 335#!

After a few months of hard work in our Level 1 CrossFit class, drugs Jackie uses her improved technique and hits a huge PR!

Melilna, viagra order big PR, 225#!!

Kirby!!! 140 reps OHS in a row! Winner, winner, Paleo Dinner!

Stefan, coming out of the bottom (like a cheetah!) with a 405# back squat…he also did 42 unbroken pull ups!

One of our teens, Alexis! Great form, great focus…and of course, great big PR!

Robb, one of only 4 people to get 100 consecutive OHS reps, and that’s AFTER heavy squats, pull ups, & dips. Top score: 647!

Abe, big PR of 355#!!! Keep working hard, buddy!

And then there were sit ups…

Just another awesome day being High Voltage! See ya’ll Thursday!

Wednesday’s WOD’s

Level 1 CrossFit:

5 Max Efforts, for combined points

-1 minute Row (calories)

-Pull Ups

-Push Ups

-Overhead Squat (empty bar)

-Tabata Sit Ups (high score)

All Levels

For combined points (reps + weight)

A. Max Effort Back Squat

B. Max Reps Pull Ups

C. Max Reps Ring Dips

D. Max Reps OHS (45/33)

E. Max Reps Tabata Sit Ups (total reps)

Your score is back squat weight + reps. Top  score today was 647 for Robb!!!

  • Barbell for Boobs: Friday, ed October 29 @ 7pm. This Fundraiser is for breast cancer month, and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down, our final one for 2010, will be Saturday, November 13. There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉

CFHV: Yeah, you’ll get ripped and you’ll get awesome. Come get more awesome with us!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Medicine Ball Clean

WOD: 3 stations, for max reps total. 1 minute per station, 30 seconds rest, 4 times through.

1. Medicine Ball Clean

2. Pull Ups

3 Push Ups

All Levels CrossFit

A. Power Clean & Push Jerk 5-5-3-3-3, going up in weight.

B. 3 Stations. 1 Minute Per Station. 30 Seconds rest. “The Long Tabata!”

3x through (13.5 Minutes total, 9 minutes of work,  4.5 minutes of rest)

1. Power Cleans (185/115)

2. Chest to Bar Pull Ups (sub regular pull ups)

3. Ring Dips (sub with bands or push ups)

Say hello to our new Gym ‘Office Coordinator’ Chase!!! Chase (Left) & C-Thack keep our gym running smoothly!

To help keep our gym running on all cylinders, visit this site Chase is going to be helping us in the double roll of Bad Ass Voltage Vixen who crushes pull ups & 10K rows, and keeps us all organized. Expect to see her Monday through Wednesday nights from 5-8pm.

  • Please remember: Everyone must sign in at the front desk, for every class! This will help us keep better track of how often people are coming and provide additional accountability. If you don’t sign in, it is a 20 Burpee Penalty! So…sign in.
  • Barbell for Boobs Fundraiser WOD on Friday, October 29 @ 7pm. $20 donation to participate. Halloween party to follow the workout (Amazing ‘Grace’). Everyone’s invited to both, please sign up at the front desk (with Chase!).
  • Our final In House Challenge of the year is Saturday, November 13 @ 10am. Everyone is invited…and these are a TON of FUN! $20 to participate, please register at the front desk (yes, with Chase).

Hooray for Single Arm Thrusters!!!

Kirby Rocks! We love our Vixens!!!

Vicky Rocks Too!!!

Dizzle Rocks!

And the DJ Rocks!

As a matter of fact, our entire gym ROCKS!!! Must be Rocktober…

Tuesday’s WOD’s

Level 1 CrossFit

Skill: KB Swing

WOD: 20 Minute AMRAP

5x Box Jump

7x KB Swing

9x Squats

All Levels CrossFit

A1. Back Squat

5-5-3-3-3

A2. Rope Climbs (ADAP, work on ascending and descending foot grips)

B. 20 minute AMRAP

5x Single Arm Thruster Right

5x Single Arm Thruster Left

7x Box Jump

9x Sit Ups

11x KB Swing (with the same # your did for Thruster)

-Halloween Party! Friday Night, seek 7pm! Be there. Do the fundraiser WOD and generally be awesome! BYOB.

Timm with a big PR at 335#!

After a few months of hard work in our Level 1 CrossFit class, drugs Jackie uses her improved technique and hits a huge PR!

Melilna, viagra order big PR, 225#!!

Kirby!!! 140 reps OHS in a row! Winner, winner, Paleo Dinner!

Stefan, coming out of the bottom (like a cheetah!) with a 405# back squat…he also did 42 unbroken pull ups!

One of our teens, Alexis! Great form, great focus…and of course, great big PR!

Robb, one of only 4 people to get 100 consecutive OHS reps, and that’s AFTER heavy squats, pull ups, & dips. Top score: 647!

Abe, big PR of 355#!!! Keep working hard, buddy!

And then there were sit ups…

Just another awesome day being High Voltage! See ya’ll Thursday!

Wednesday’s WOD’s

Level 1 CrossFit:

5 Max Efforts, for combined points

-1 minute Row (calories)

-Pull Ups

-Push Ups

-Overhead Squat (empty bar)

-Tabata Sit Ups (high score)

All Levels

For combined points (reps + weight)

A. Max Effort Back Squat

B. Max Reps Pull Ups

C. Max Reps Ring Dips

D. Max Reps OHS (45/33)

E. Max Reps Tabata Sit Ups (total reps)

Your score is back squat weight + reps. Top  score today was 647 for Robb!!!

  • Barbell for Boobs: Friday, ed October 29 @ 7pm. This Fundraiser is for breast cancer month, and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down, our final one for 2010, will be Saturday, November 13. There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉

CFHV: Yeah, you’ll get ripped and you’ll get awesome. Come get more awesome with us!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Medicine Ball Clean

WOD: 3 stations, for max reps total. 1 minute per station, 30 seconds rest, 4 times through.

1. Medicine Ball Clean

2. Pull Ups

3 Push Ups

All Levels CrossFit

A. Power Clean & Push Jerk 5-5-3-3-3, going up in weight.

B. 3 Stations. 1 Minute Per Station. 30 Seconds rest. “The Long Tabata!”

3x through (13.5 Minutes total, 9 minutes of work,  4.5 minutes of rest)

1. Power Cleans (185/115)

2. Chest to Bar Pull Ups (sub regular pull ups)

3. Ring Dips (sub with bands or push ups)

  • Barbell for Boobs: Friday, side effects October 29 @ 7pm. This Fundraiser is for breast cancer month, physician and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, stuff which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down is going to be part of OPT’s international ‘Big Dawg’ online competition. This will be our final one for 2010, on Saturday, November 13. There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, part of which goes to OPT’s Big Dawg Fund to help top CF athletes around the world travel to competitions. Please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉

Nothing like a little support to help you through the end of another rough one!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Overhead Squat

15 minute AMRAP

15x OHS

10x Sit Ups

5x Parallete Jumps (each way)

All Levels CrossFit

A. Snatch Balance 5-5-3-3-3 (12 minutes max for B)

B1. Overhead Squat: 7-7-5-5-5(12 minutes total for C)

B2. GHD Raises x 5

C. Tabata Sit Ups, High Score (4 minutes total)

Score is # from A + B1 + C.

Say hello to our new Gym ‘Office Coordinator’ Chase!!! Chase (Left) & C-Thack keep our gym running smoothly!

To help keep our gym running on all cylinders, visit this site Chase is going to be helping us in the double roll of Bad Ass Voltage Vixen who crushes pull ups & 10K rows, and keeps us all organized. Expect to see her Monday through Wednesday nights from 5-8pm.

  • Please remember: Everyone must sign in at the front desk, for every class! This will help us keep better track of how often people are coming and provide additional accountability. If you don’t sign in, it is a 20 Burpee Penalty! So…sign in.
  • Barbell for Boobs Fundraiser WOD on Friday, October 29 @ 7pm. $20 donation to participate. Halloween party to follow the workout (Amazing ‘Grace’). Everyone’s invited to both, please sign up at the front desk (with Chase!).
  • Our final In House Challenge of the year is Saturday, November 13 @ 10am. Everyone is invited…and these are a TON of FUN! $20 to participate, please register at the front desk (yes, with Chase).

Hooray for Single Arm Thrusters!!!

Kirby Rocks! We love our Vixens!!!

Vicky Rocks Too!!!

Dizzle Rocks!

And the DJ Rocks!

As a matter of fact, our entire gym ROCKS!!! Must be Rocktober…

Tuesday’s WOD’s

Level 1 CrossFit

Skill: KB Swing

WOD: 20 Minute AMRAP

5x Box Jump

7x KB Swing

9x Squats

All Levels CrossFit

A1. Back Squat

5-5-3-3-3

A2. Rope Climbs (ADAP, work on ascending and descending foot grips)

B. 20 minute AMRAP

5x Single Arm Thruster Right

5x Single Arm Thruster Left

7x Box Jump

9x Sit Ups

11x KB Swing (with the same # your did for Thruster)

-Halloween Party! Friday Night, seek 7pm! Be there. Do the fundraiser WOD and generally be awesome! BYOB.

Timm with a big PR at 335#!

After a few months of hard work in our Level 1 CrossFit class, drugs Jackie uses her improved technique and hits a huge PR!

Melilna, viagra order big PR, 225#!!

Kirby!!! 140 reps OHS in a row! Winner, winner, Paleo Dinner!

Stefan, coming out of the bottom (like a cheetah!) with a 405# back squat…he also did 42 unbroken pull ups!

One of our teens, Alexis! Great form, great focus…and of course, great big PR!

Robb, one of only 4 people to get 100 consecutive OHS reps, and that’s AFTER heavy squats, pull ups, & dips. Top score: 647!

Abe, big PR of 355#!!! Keep working hard, buddy!

And then there were sit ups…

Just another awesome day being High Voltage! See ya’ll Thursday!

Wednesday’s WOD’s

Level 1 CrossFit:

5 Max Efforts, for combined points

-1 minute Row (calories)

-Pull Ups

-Push Ups

-Overhead Squat (empty bar)

-Tabata Sit Ups (high score)

All Levels

For combined points (reps + weight)

A. Max Effort Back Squat

B. Max Reps Pull Ups

C. Max Reps Ring Dips

D. Max Reps OHS (45/33)

E. Max Reps Tabata Sit Ups (total reps)

Your score is back squat weight + reps. Top  score today was 647 for Robb!!!

  • Barbell for Boobs: Friday, ed October 29 @ 7pm. This Fundraiser is for breast cancer month, and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down, our final one for 2010, will be Saturday, November 13. There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉

CFHV: Yeah, you’ll get ripped and you’ll get awesome. Come get more awesome with us!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Medicine Ball Clean

WOD: 3 stations, for max reps total. 1 minute per station, 30 seconds rest, 4 times through.

1. Medicine Ball Clean

2. Pull Ups

3 Push Ups

All Levels CrossFit

A. Power Clean & Push Jerk 5-5-3-3-3, going up in weight.

B. 3 Stations. 1 Minute Per Station. 30 Seconds rest. “The Long Tabata!”

3x through (13.5 Minutes total, 9 minutes of work,  4.5 minutes of rest)

1. Power Cleans (185/115)

2. Chest to Bar Pull Ups (sub regular pull ups)

3. Ring Dips (sub with bands or push ups)

  • Barbell for Boobs: Friday, side effects October 29 @ 7pm. This Fundraiser is for breast cancer month, physician and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, stuff which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down is going to be part of OPT’s international ‘Big Dawg’ online competition. This will be our final one for 2010, on Saturday, November 13. There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, part of which goes to OPT’s Big Dawg Fund to help top CF athletes around the world travel to competitions. Please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉

Nothing like a little support to help you through the end of another rough one!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Overhead Squat

15 minute AMRAP

15x OHS

10x Sit Ups

5x Parallete Jumps (each way)

All Levels CrossFit

A. Snatch Balance 5-5-3-3-3 (12 minutes max for B)

B1. Overhead Squat: 7-7-5-5-5(12 minutes total for C)

B2. GHD Raises x 5

C. Tabata Sit Ups, High Score (4 minutes total)

Score is # from A + B1 + C.

  • Barbell for Boobs: Friday, nurse October 29 @ 7pm. This Fundraiser is for breast cancer month, viagra approved and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, pilule which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down, our final one for 2010, will be Saturday, November 13.  There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉


Dinos: winner of yesterday’s WOD’s Norris Division Championship, and the Hart Trophy (cuz he’s from Canadia).

Friday’s WOD

“The Filthy 50″ (aka Chuck Norris, just call it Chuck Norris).

50 reps of each (scale to 30 or 20) for time.

50 Box Jumps (24/20”)

50 Jumping Pull Ups

50 KB Swings (35/26#)

50 Walking Lunge Steps

50 K2E

50 Push Press (45/33)

50 Back Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders