110511 – Wednesday
What’s happening at CFHV you might ask? Well thank you for asking…Check out the ‘Events’ tab on our website…or just read below.
1. Memorial Day Murph! It’s that time of year again Memorial Day is coming up quickly and that means one thing…time for The ‘Murph’ workout in honor of Lt. Michael P. Murphy and all of our fallen hero’s. This will be a gym-wide event taking place on Memorial Day at 11am.
“Murph” starts and ends with a 1 mile run. The middle consists of 100 pull ups 200 push ups and 300 squats.
This Free event will start at 11am but you must sign up in advance at the Front Desk. We need to schedule heats in advance as we are expecting upwards of 75 Volts & Vixens to do this WOD in Murph’s honor.
2. Greg Amundson the OG CrossFit Firebreather will be presenting his one of a kind ‘Positive Self Talk & Goal Setting Seminar’ on Saturday June 11 from 10am -1pm.
This is not only a Free event it is an event that you just cannot miss. Greg Amundson is a one of a kind guy an amazing CrossFitter and provides a seminar that everyone can benefit from. Mark this date!
3. CrossFit High Voltage qualifies for the CrossFit Games Regionals. This event will take place in Long Beach at Cal State Long Beach from June 17-19 and we’ll need every Volt & Vixen there for support!
4. Tough Mudder in Snow Valley Saturday May 28. We’ve got a team of over 20 people going…but if you haven’t registered yet it may be sold out. This event is going to be tough…but that’s part of the fun right?
Coach K-Star with some more great advice on staying healthy & mobile!
A. 4x 100 meter sprints
1 min rest after each sprint
B. 20 Min AMRAP
5x Chest to Bar Pull Ups
10x KB Swings (53/35#)
15x Double Unders
Level 1 CrossFit
Kipping Pull Ups & Double Unders
WOD: 20 Minute AMRAP
5x Pull Up
10x KB Swing
30x Jump Rope Passes