110526 – Thursday

  • We love a challenge…and we took on a big one as a gym…and now we’ll need each and every one of your help to win!

We entered a homemade CrossFit video contest (less than 90 seconds total) with 30 other CrossFit affiliates around the world, from June 7 through June 21.

  • Do you love CrossFit and CrossFit High Voltage?
  • Do you have a story that could inspire others?
  • Would you like to win prizes for telling your story?

We’ve all at one time or another, told someone our story of how much we get out of CrossFit, how amazing our gym is, and the incredible results you get…now is your chance to say ‘thanks’ on a much larger scale!

We will announce the full details & prizes shortly: there will be both gym-wide prizes as well as global prizes for the most hits and most creative videos around!

Our affiliate is competing to have the most videos uploaded, this means more participation than any other box in the world!!!

Everyone with an iPhone or Droid can do this, and if you’ve got even better equipment than that, then you’ve got no excuse!

3…2…1…Action!

  • We’re also having a gym wide contest just for the ladies! The next 2 women who get their first bar muscle up (pull up, transition to on top of bar, into a dip) will earn a $100 gift card to Lululemon in Glendale! Tonight we had our first winner, Charissa, who completed this after doing the awesome Vixen’s class at 6pm (so  there’s 2 more of these prizes to give out)! Check out her video below. Vixens…let’s get after it!!!

Tuesday’s WOD’s:

All Levels:

A. Deadlift (Up And Down, touch & go)

5-5-5-5-5RM

B. 21-15-9

Deadlift (315/205: 275/185) If you can’t use these weights with proper form, use 2/3 of your 5 rep max weight; up and down.

Box Jumps (30/24″)

Level 1 CrossFit

Skill: Deadlift

WOD: 4 rounds for max reps, 1 minute per station, rest 1 minute after all 3 stations are complete

Deadlift (up and down)

Wall Ball

Sit Ups

  • We love a challenge…and we took on a big one as a gym…and now we’ll need each and every one of your help to win!

We entered a homemade CrossFit video contest (less than 90 seconds total) with 30 other CrossFit affiliates around the world, from June 7 through June 21.

  • Do you love CrossFit and CrossFit High Voltage?
  • Do you have a story that could inspire others?
  • Would you like to win prizes for telling your story?

We’ve all at one time or another, told someone our story of how much we get out of CrossFit, how amazing our gym is, and the incredible results you get…now is your chance to say ‘thanks’ on a much larger scale!

We will announce the full details & prizes shortly: there will be both gym-wide prizes as well as global prizes for the most hits and most creative videos around!

Our affiliate is competing to have the most videos uploaded, this means more participation than any other box in the world!!!

Everyone with an iPhone or Droid can do this, and if you’ve got even better equipment than that, then you’ve got no excuse!

3…2…1…Action!

  • We’re also having a gym wide contest just for the ladies! The next 2 women who get their first bar muscle up (pull up, transition to on top of bar, into a dip) will earn a $100 gift card to Lululemon in Glendale! Tonight we had our first winner, Charissa, who completed this after doing the awesome Vixen’s class at 6pm (so  there’s 2 more of these prizes to give out)! Check out her video below. Vixens…let’s get after it!!!

Tuesday’s WOD’s:

All Levels:

A. Deadlift (Up And Down, touch & go)

5-5-5-5-5RM

B. 21-15-9

Deadlift (315/205: 275/185) If you can’t use these weights with proper form, use 2/3 of your 5 rep max weight; up and down.

Box Jumps (30/24″)

Level 1 CrossFit

Skill: Deadlift

WOD: 4 rounds for max reps, 1 minute per station, rest 1 minute after all 3 stations are complete

Deadlift (up and down)

Wall Ball

Sit Ups

  • We love a challenge…and we took on a big one as a gym…and now we’ll need each and every one of your help to win!

We entered a homemade CrossFit video contest (less than 90 seconds total) with 30 other CrossFit affiliates around the world, from June 7 through June 21.

  • Do you love CrossFit and CrossFit High Voltage?
  • Do you have a story that could inspire others?
  • Would you like to win prizes for telling your story?

We’ve all at one time or another, told someone our story of how much we get out of CrossFit, how amazing our gym is, and the incredible results you get…now is your chance to say ‘thanks’ on a much larger scale!

We will announce the full details & prizes shortly: there will be both gym-wide prizes as well as global prizes for the most hits and most creative videos around!

Our affiliate is competing to have the most videos uploaded, this means more participation than any other box in the world!!!

Everyone with an iPhone or Droid can do this, and if you’ve got even better equipment than that, then you’ve got no excuse!

3…2…1…Action!

  • We’re also having a gym wide contest just for the ladies! The next 2 women who get their first bar muscle up (pull up, transition to on top of bar, into a dip) will earn a $100 gift card to Lululemon in Glendale! Tonight we had our first winner, Charissa, who completed this after doing the awesome Vixen’s class at 6pm (so  there’s 2 more of these prizes to give out)! Check out her video below. Vixens…let’s get after it!!!

 

Tuesday’s WOD’s:

All Levels:

A. Deadlift (Up And Down, touch & go)

5-5-5-5-5RM

B. 21-15-9

Deadlift (315/205: 275/185) If you can’t use these weights with proper form, use 2/3 of your 5 rep max weight; up and down.

Box Jumps (30/24″)

Level 1 CrossFit

Skill: Deadlift

WOD: 4 rounds for max reps, 1 minute per station, rest 1 minute after all 3 stations are complete

Deadlift (up and down)

Wall Ball

Sit Ups

  • We love a challenge…and we took on a big one as a gym…and now we’ll need each and every one of your help to win!

We entered a homemade CrossFit video contest (less than 90 seconds total) with 30 other CrossFit affiliates around the world, from June 7 through June 21.

  • Do you love CrossFit and CrossFit High Voltage?
  • Do you have a story that could inspire others?
  • Would you like to win prizes for telling your story?

We’ve all at one time or another, told someone our story of how much we get out of CrossFit, how amazing our gym is, and the incredible results you get…now is your chance to say ‘thanks’ on a much larger scale!

We will announce the full details & prizes shortly: there will be both gym-wide prizes as well as global prizes for the most hits and most creative videos around!

Our affiliate is competing to have the most videos uploaded, this means more participation than any other box in the world!!!

Everyone with an iPhone or Droid can do this, and if you’ve got even better equipment than that, then you’ve got no excuse!

3…2…1…Action!

  • We’re also having a gym wide contest just for the ladies! The next 2 women who get their first bar muscle up (pull up, transition to on top of bar, into a dip) will earn a $100 gift card to Lululemon in Glendale! Tonight we had our first winner, Charissa, who completed this after doing the awesome Vixen’s class at 6pm (so  there’s 2 more of these prizes to give out)! Check out her video below. Vixens…let’s get after it!!!

Tuesday’s WOD’s:

All Levels:

A. Deadlift (Up And Down, touch & go)

5-5-5-5-5RM

B. 21-15-9

Deadlift (315/205: 275/185) If you can’t use these weights with proper form, use 2/3 of your 5 rep max weight; up and down.

Box Jumps (30/24″)

Level 1 CrossFit

Skill: Deadlift

WOD: 4 rounds for max reps, 1 minute per station, rest 1 minute after all 3 stations are complete

Deadlift (up and down)

Wall Ball

Sit Ups

  • We love a challenge…and we took on a big one as a gym…and now we’ll need each and every one of your help to win!

We entered a homemade CrossFit video contest (less than 90 seconds total) with 30 other CrossFit affiliates around the world, from June 7 through June 21.

  • Do you love CrossFit and CrossFit High Voltage?
  • Do you have a story that could inspire others?
  • Would you like to win prizes for telling your story?

We’ve all at one time or another, told someone our story of how much we get out of CrossFit, how amazing our gym is, and the incredible results you get…now is your chance to say ‘thanks’ on a much larger scale!

We will announce the full details & prizes shortly: there will be both gym-wide prizes as well as global prizes for the most hits and most creative videos around!

Our affiliate is competing to have the most videos uploaded, this means more participation than any other box in the world!!!

Everyone with an iPhone or Droid can do this, and if you’ve got even better equipment than that, then you’ve got no excuse!

3…2…1…Action!

  • We’re also having a gym wide contest just for the ladies! The next 2 women who get their first bar muscle up (pull up, transition to on top of bar, into a dip) will earn a $100 gift card to Lululemon in Glendale! Tonight we had our first winner, Charissa, who completed this after doing the awesome Vixen’s class at 6pm (so  there’s 2 more of these prizes to give out)! Check out her video below. Vixens…let’s get after it!!!

 

Tuesday’s WOD’s:

All Levels:

A. Deadlift (Up And Down, touch & go)

5-5-5-5-5RM

B. 21-15-9

Deadlift (315/205: 275/185) If you can’t use these weights with proper form, use 2/3 of your 5 rep max weight; up and down.

Box Jumps (30/24″)

Level 1 CrossFit

Skill: Deadlift

WOD: 4 rounds for max reps, 1 minute per station, rest 1 minute after all 3 stations are complete

Deadlift (up and down)

Wall Ball

Sit Ups
Today was a big day of exposing and challenging your weaknesses. Because CrossFit is broad yet inclusive, our gym full of things you’ve probably never done before. While that is a ton of fun, and a great challenge…it makes a nearly endless list of things for you to continue to work on, get frustrated by, and improve on for years.

It is also so important to remember to celebrate the small accomplishments that you have along the way. Maybe you didn’t lift your bodyweight tonight for 15 reps in the Overhead Squat…just because you’re determined to work that weakness until it becomes a strength, doesn’t mean that you can’t be happy you completed 10 reps, with better form, with 10# more than you’ve ever done. In fact, you absolutely should be proud of all the real, hard work you’ve put in to accomplish these goals.

CrossFit is real, it isn’t a fad. To paraphrase the famous Coach Kelly Starrett of San Francisco CrossFit: Sprinting isn’t a fad, front squatting isn’t a fad (or overhead squatting) and pull ups are not a fad. What you are doing is real, and the results you are achieving you are earning. We all are earning them.

And you should be very proud of that.

The Truth!

And the 7am Level 1 CrossFit class putting in their work on the most challenging of the 9 fundamental CrossFit movements! Awesome!

Wednesday’s WOD’s
All Levels

A. Snatch Complex x 5 sets

3x Power Snatch

3x Behind Neck Push Press

3x Overhead Squat

B. Establish 15RM OHS

C. 2 Min Max Rep Double Unders

Level 1 CrossFit

Skill: Overhead Squat

WOD: 4 rounds of 40 seconds work, 20 seconds rest, for max reps of:

-OHS

-Push Ups

-Pull Ups/Ring Rows (no bands tonight)

-Jump Rope Passes