110519 – Thursday

Big week coming up at CFHV…we’ve got so much happening, and we want you all a part of it. Community Events are a huge part of what makes CrossFit High Voltage such a special place to train…and we’ve got a bunch of them coming up. Make sure you Get In The Game and are a part. Doesn’t matter if you’ve got a 2 minute Fran, or you’ve never met her. Your presence is not only what is most important to our Community, but by you coming out and bringing your energy, it creates the environment where the sum of our abilities is greater than its parts.

Didn’t know you could do that, did you?

And that’s pretty cool.

  • Memorial Day Murph WOD: Monday, May 30, 11am.

-Everyone must sign up at the Front Desk, even though this is a Free Community Event. We will need to schedule heats. If you have friends & family coming, please register them at the front desk as well.

-Be a part of this Challenging Workout and Honoring our fallen soldiers!

-1 mile run, 100 pull ups, 200 pull ups, 300 squats, 1 mile run.

  • Greg Amundson’s Positive Self Talk & Goal Setting Seminar: Saturday June 11, 10am – 1pm.

-Coach Greg Amundson’s Seminar is an educational and inspirational student focused seminar that will unleash the power of your mind.

-Do not miss this chance to step up your mental game with the Original CrossFit Fire Breather!

  • CrossFit Games Regional Team Competition. Friday -Sunday, June 17-19 @ CSU Long Beach

-Our Gym has qualified to compete among the Top 30 CrossFit gyms in Southern California!

-Come out and support your fellow Volts & Vixens as they try to make it to the CrossFit Games World Competition at the Home Depot Center this July!!!

  • So, who is Greg Amundson???


Big week coming up at CFHV…we’ve got so much happening, and we want you all a part of it. Community Events are a huge part of what makes CrossFit High Voltage such a special place to train…and we’ve got a bunch of them coming up. Make sure you Get In The Game and are a part. Doesn’t matter if you’ve got a 2 minute Fran, or you’ve never met her. Your presence is not only what is most important to our Community, but by you coming out and bringing your energy, it creates the environment where the sum of our abilities is greater than its parts.

Didn’t know you could do that, did you?

And that’s pretty cool.

  • Memorial Day Murph WOD: Monday, May 30, 11am.

-Everyone must sign up at the Front Desk, even though this is a Free Community Event. We will need to schedule heats. If you have friends & family coming, please register them at the front desk as well.

-Be a part of this Challenging Workout and Honoring our fallen soldiers!

-1 mile run, 100 pull ups, 200 pull ups, 300 squats, 1 mile run.

  • Greg Amundson’s Positive Self Talk & Goal Setting Seminar: Saturday June 11, 10am – 1pm.

-Coach Greg Amundson’s Seminar is an educational and inspirational student focused seminar that will unleash the power of your mind.

-Do not miss this chance to step up your mental game with the Original CrossFit Fire Breather!

  • CrossFit Games Regional Team Competition. Friday -Sunday, June 17-19 @ CSU Long Beach

-Our Gym has qualified to compete among the Top 30 CrossFit gyms in Southern California!

-Come out and support your fellow Volts & Vixens as they try to make it to the CrossFit Games World Competition at the Home Depot Center this July!!!

  • So, who is Greg Amundson???

  • Great job Volts & Vixens getting your 1RM squats tonight! Incredible positive energy all around the box, and it showed with 90% of you making new PR’s! Yeah Buddy! Big ups to Coach Josh for a 435# squat, Stefan with 425#, Abe for 375#, Sarah for 245#, and Emmy Vargas for a 335# squat at an all time low bodyweight! Incredible!!!
  • Also, big shout out to my CrossFittin Momma who just called me & said she PR’s at her CrossFit gym in Fresno! Yeah buddy!
  • Remember, Vixens class (ladies night!) every Tuesday at 6pm! It will meet at the front of the gym, and there will be a warm up, stretching & mobility, and a fun, sweaty metcon! Guys will be inside deadlifting & benching…

Stefan coming out of the hole with 425#!

And even though she’s squatted 487# before (no, seriously) Emmy put up 335# after doing her first 5k and at an all time adult low body weight. She’s getting fit, healthy, and if you can imagine it…even more awesome! Great work, Em!

Carlos coming up from the bottom with an almost 100# PR! Just goes to show that hard work definitely pays off!

Kaz, you guessed it, PR. I could go on and on.

We are all so proud of every Volt & Vixen’s hard work!

Monday’s WOD:

All Levels CrossFit

A.     Find 1RM Back Squat

B.     4x through, for max reps

40 seconds on, 20 seconds off for 4 sets of:

-Push Press (135/90)

-Push Ups (upscale to paralette push ups)

-Ring Rows (feet elevated as needed, tight plank)

Level 1 CrossFit

Skill: Push Press

40 seconds on, 20 seconds off, rotate: 5 rounds, for max reps (15 Minutes Total)

-DB Push Press

-Push Ups

-Ring Rows
Big week coming up at CFHV…we’ve got so much happening, and we want you all a part of it. Community Events are a huge part of what makes CrossFit High Voltage such a special place to train…and we’ve got a bunch of them coming up. Make sure you Get In The Game and are a part. Doesn’t matter if you’ve got a 2 minute Fran, or you’ve never met her. Your presence is not only what is most important to our Community, but by you coming out and bringing your energy, it creates the environment where the sum of our abilities is greater than its parts.

Didn’t know you could do that, did you?

And that’s pretty cool.

  • Memorial Day Murph WOD: Monday, May 30, 11am.

-Everyone must sign up at the Front Desk, even though this is a Free Community Event. We will need to schedule heats. If you have friends & family coming, please register them at the front desk as well.

-Be a part of this Challenging Workout and Honoring our fallen soldiers!

-1 mile run, 100 pull ups, 200 pull ups, 300 squats, 1 mile run.

  • Greg Amundson’s Positive Self Talk & Goal Setting Seminar: Saturday June 11, 10am – 1pm.

-Coach Greg Amundson’s Seminar is an educational and inspirational student focused seminar that will unleash the power of your mind.

-Do not miss this chance to step up your mental game with the Original CrossFit Fire Breather!

  • CrossFit Games Regional Team Competition. Friday -Sunday, June 17-19 @ CSU Long Beach

-Our Gym has qualified to compete among the Top 30 CrossFit gyms in Southern California!

-Come out and support your fellow Volts & Vixens as they try to make it to the CrossFit Games World Competition at the Home Depot Center this July!!!

  • So, who is Greg Amundson???

  • Great job Volts & Vixens getting your 1RM squats tonight! Incredible positive energy all around the box, and it showed with 90% of you making new PR’s! Yeah Buddy! Big ups to Coach Josh for a 435# squat, Stefan with 425#, Abe for 375#, Sarah for 245#, and Emmy Vargas for a 335# squat at an all time low bodyweight! Incredible!!!
  • Also, big shout out to my CrossFittin Momma who just called me & said she PR’s at her CrossFit gym in Fresno! Yeah buddy!
  • Remember, Vixens class (ladies night!) every Tuesday at 6pm! It will meet at the front of the gym, and there will be a warm up, stretching & mobility, and a fun, sweaty metcon! Guys will be inside deadlifting & benching…

Stefan coming out of the hole with 425#!

And even though she’s squatted 487# before (no, seriously) Emmy put up 335# after doing her first 5k and at an all time adult low body weight. She’s getting fit, healthy, and if you can imagine it…even more awesome! Great work, Em!

Carlos coming up from the bottom with an almost 100# PR! Just goes to show that hard work definitely pays off!

Kaz, you guessed it, PR. I could go on and on.

We are all so proud of every Volt & Vixen’s hard work!

Monday’s WOD:

All Levels CrossFit

A.     Find 1RM Back Squat

B.     4x through, for max reps

40 seconds on, 20 seconds off for 4 sets of:

-Push Press (135/90)

-Push Ups (upscale to paralette push ups)

-Ring Rows (feet elevated as needed, tight plank)

Level 1 CrossFit

Skill: Push Press

40 seconds on, 20 seconds off, rotate: 5 rounds, for max reps (15 Minutes Total)

-DB Push Press

-Push Ups

-Ring Rows

  • Tons of 1 Mile Run PR’s today! Not only is this great because we don’t test the 1 mile run all that often, or run much further than 400 meters at a time in most WOD’s (short & intense baby!), most of you had just established new Personal Records on your 1 Rep Max Back Squat on Monday! Stronger, faster, better conditioning…I think we’re on to something here…Great work!!!
  • The Tuesday night Vixen’s Only class was a hit as well. Fun partner WOD, and some fresh fruit & water with lemon…it’s growing, and we’d love to have all our ladies there next Tuesday night at 6pm to join in the fun. Class is coached by Coach Carly & Coach Esther!
  • Are double unders getting too easy for you??? Watch this video and understand why Buddy Lee is the man!

 

Tuesday’s WOD’s:

All Levels CrossFit

A.     1 mile run for time

B.     HSPU Helen

3 Rounds for time

400 Meter Run

21x KB Swing

12x HSPU (sub Burpees)

Level 1 CrossFit

Skill: KB Swing

WOD: 3 Rounds for time

400 meter run

21x KB Swings

12x Brains (what are the Brains???) Come in and find out 😉 Thanks Lindsey!
Big week coming up at CFHV…we’ve got so much happening, and we want you all a part of it. Community Events are a huge part of what makes CrossFit High Voltage such a special place to train…and we’ve got a bunch of them coming up. Make sure you Get In The Game and are a part. Doesn’t matter if you’ve got a 2 minute Fran, or you’ve never met her. Your presence is not only what is most important to our Community, but by you coming out and bringing your energy, it creates the environment where the sum of our abilities is greater than its parts.

Didn’t know you could do that, did you?

And that’s pretty cool.

  • Memorial Day Murph WOD: Monday, May 30, 11am.

-Everyone must sign up at the Front Desk, even though this is a Free Community Event. We will need to schedule heats. If you have friends & family coming, please register them at the front desk as well.

-Be a part of this Challenging Workout and Honoring our fallen soldiers!

-1 mile run, 100 pull ups, 200 pull ups, 300 squats, 1 mile run.

  • Greg Amundson’s Positive Self Talk & Goal Setting Seminar: Saturday June 11, 10am – 1pm.

-Coach Greg Amundson’s Seminar is an educational and inspirational student focused seminar that will unleash the power of your mind.

-Do not miss this chance to step up your mental game with the Original CrossFit Fire Breather!

  • CrossFit Games Regional Team Competition. Friday -Sunday, June 17-19 @ CSU Long Beach

-Our Gym has qualified to compete among the Top 30 CrossFit gyms in Southern California!

-Come out and support your fellow Volts & Vixens as they try to make it to the CrossFit Games World Competition at the Home Depot Center this July!!!

  • So, who is Greg Amundson???

  • Great job Volts & Vixens getting your 1RM squats tonight! Incredible positive energy all around the box, and it showed with 90% of you making new PR’s! Yeah Buddy! Big ups to Coach Josh for a 435# squat, Stefan with 425#, Abe for 375#, Sarah for 245#, and Emmy Vargas for a 335# squat at an all time low bodyweight! Incredible!!!
  • Also, big shout out to my CrossFittin Momma who just called me & said she PR’s at her CrossFit gym in Fresno! Yeah buddy!
  • Remember, Vixens class (ladies night!) every Tuesday at 6pm! It will meet at the front of the gym, and there will be a warm up, stretching & mobility, and a fun, sweaty metcon! Guys will be inside deadlifting & benching…

Stefan coming out of the hole with 425#!

And even though she’s squatted 487# before (no, seriously) Emmy put up 335# after doing her first 5k and at an all time adult low body weight. She’s getting fit, healthy, and if you can imagine it…even more awesome! Great work, Em!

Carlos coming up from the bottom with an almost 100# PR! Just goes to show that hard work definitely pays off!

Kaz, you guessed it, PR. I could go on and on.

We are all so proud of every Volt & Vixen’s hard work!

Monday’s WOD:

All Levels CrossFit

A.     Find 1RM Back Squat

B.     4x through, for max reps

40 seconds on, 20 seconds off for 4 sets of:

-Push Press (135/90)

-Push Ups (upscale to paralette push ups)

-Ring Rows (feet elevated as needed, tight plank)

Level 1 CrossFit

Skill: Push Press

40 seconds on, 20 seconds off, rotate: 5 rounds, for max reps (15 Minutes Total)

-DB Push Press

-Push Ups

-Ring Rows

  • Tons of 1 Mile Run PR’s today! Not only is this great because we don’t test the 1 mile run all that often, or run much further than 400 meters at a time in most WOD’s (short & intense baby!), most of you had just established new Personal Records on your 1 Rep Max Back Squat on Monday! Stronger, faster, better conditioning…I think we’re on to something here…Great work!!!
  • The Tuesday night Vixen’s Only class was a hit as well. Fun partner WOD, and some fresh fruit & water with lemon…it’s growing, and we’d love to have all our ladies there next Tuesday night at 6pm to join in the fun. Class is coached by Coach Carly & Coach Esther!
  • Are double unders getting too easy for you??? Watch this video and understand why Buddy Lee is the man!

 

Tuesday’s WOD’s:

All Levels CrossFit

A.     1 mile run for time

B.     HSPU Helen

3 Rounds for time

400 Meter Run

21x KB Swing

12x HSPU (sub Burpees)

Level 1 CrossFit

Skill: KB Swing

WOD: 3 Rounds for time

400 meter run

21x KB Swings

12x Brains (what are the Brains???) Come in and find out 😉 Thanks Lindsey!

  • Tons of 1 Mile Run PR’s today! Not only is this great because we don’t test the 1 mile run all that often, or run much further than 400 meters at a time in most WOD’s (short & intense baby!), most of you had just established new Personal Records on your 1 Rep Max Back Squat on Monday! Stronger, faster, better conditioning…I think we’re on to something here…Great work!!!
  • The Tuesday night Vixen’s Only class was a hit as well. Fun partner WOD, and some fresh fruit & water with lemon…it’s growing, and we’d love to have all our ladies there next Tuesday night at 6pm to join in the fun. Class is coached by Coach Carly & Coach Esther!

 

Tuesday’s WOD’s:

All Levels CrossFit

A.     1 mile run for time

B.     HSPU Helen

3 Rounds for time

400 Meter Run

21x KB Swing

12x HSPU (sub Burpees)

Level 1 CrossFit

Skill: KB Swing

WOD: 3 Rounds for time

400 meter run

21x KB Swings

21x Burpees

  • Tough week of training so far…but Memorial Day Murph is coming up quickly. Stay focused, stay on your recovery & restoration, and stay consistent. Your hard work is going to pay off.

Wednesday’s WOD’s:

All Levels CrossFit

Modified 2009 Games Chipper

10 squat cleans (heavy)
30 toes to bar
30 box jumps
10 muscle-ups
30 Wall Ball
30 double-unders
10 thrusters (same weight as BB Clean)
30 pull-ups: Chest to Bar
30 burpees
300ft Overhead walking lunges (45# plate/25# plate)

Level 1 CrossFit

Skill: SDLHP

WOD: 20 Min AMRAP

5x Pull Ups

10x SDLHP

5x Squats