110825 – Thursday

-End of Summer Beach Bash, this Sunday at Zuma Beach, near the Volleyball courts!

Bring your friends & family out on Sunday, August 28 from 12-4pm and get some quality time in with your daily sweat buddies…but this time at the Beach. We’ll have some beach games, bring any if you have them, a potluck, and of course, some of the best people you know.

-There will be no classes this Sunday, so enjoy the day with your fellow Volts & Vixens!

RSVP on Facebook by clicking HERE, or just show up!

Big congrats to CFHV Vixen Hayley for taking a top 10 finish at her most recent beauty pageant! Not only does Hayley look great, but her workouts have been dramatically improving as well since she’s upped her training from 2x per week to 5x per week! She’s knocking out pull ups with no band anymore, is finally mastering double unders, and just generally being a bad ass that bring great energy to every class to trains in!

Great job, Hayley!!!

Tuesday’s WOD’s

All Levels

A. 4 sets

3x Power Clean/1x Power Jerk

B. Mini Bear Complex

5x through, 5 sets, going up in weight

Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk

Dropping the bar or resting the bar on the ground constitutes a 5 burpee penalty for each occurrence. All burpees will be done immediately at the end of the 5th set.

C. Max Reps, Touch & Go. Power Clean & Jerk. 1 chance for max reps…

Level 1 CrossFit

Skill: Med Ball Clean

WOD:
-End of Summer Beach Bash, this Sunday at Zuma Beach, near the Volleyball courts!

Bring your friends & family out on Sunday, August 28 from 12-4pm and get some quality time in with your daily sweat buddies…but this time at the Beach. We’ll have some beach games, bring any if you have them, a potluck, and of course, some of the best people you know.

-There will be no classes this Sunday, so enjoy the day with your fellow Volts & Vixens!

RSVP on Facebook by clicking HERE, or just show up!

Big congrats to CFHV Vixen Hayley for taking a top 10 finish at her most recent beauty pageant! Not only does Hayley look great, but her workouts have been dramatically improving as well since she’s upped her training from 2x per week to 5x per week! She’s knocking out pull ups with no band anymore, is finally mastering double unders, and just generally being a bad ass that bring great energy to every class to trains in!

Great job, Hayley!!!

Tuesday’s WOD’s

All Levels

A. 4 sets

3x Power Clean/1x Power Jerk

B. Mini Bear Complex

5x through, 5 sets, going up in weight

Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk

Dropping the bar or resting the bar on the ground constitutes a 5 burpee penalty for each occurrence. All burpees will be done immediately at the end of the 5th set.

C. Max Reps, Touch & Go. Power Clean & Jerk. 1 chance for max reps…

Level 1 CrossFit

Skill: Med Ball Clean

WOD:
Benchmark WOD day! Attend any ‘All Levels’ Classes and your workout is ‘Grace’! It’s 30 Clean & Jerks for time. A great wod, short, fast, and of course, intense. The ‘Level 1’ Classes will be working on skill progressions and transfer movements to help build up the necessary strength, motor unit recruitment, and capacities needed to eventually perform more complex workouts like ‘Grace’.

Our classes and workouts are specifically designed to for CrossFitters at specific skill levels. Our Level 1 CrossFit classes are programmed and taught with beginning CrossFitters in mind. Depending on your fitness & athletic background, most people transition out of these classes within 2-5 months, some quicker, some longer. Our Level 1 classes focus on establishing the proper foundation in the 9 fundamental CrossFit movements, as well as kipping pull up progressions, running, & rowing.

After many sessions in Level 1 CrossFit classes, you will begin to become proficient in these basic movements & concepts. The abreviations AMRAP & RFT won’t seem so foreign, and you’ll know how to do a ‘frogger’ or the ‘inchworm’ in the warm up.

But, you won’t have mastered these movements. You’ll never actually master them. You’ll get really, really good at many of them, but they’re always a work in progress. And our Coaches will always be trying to help you move more efficiently, produce more force quickly, increase your recovery, and use your body more effectively. As you can see, finding the right level class is a very important part of your CrossFit training with us. If it’s not, it should be!

-Spoiler alert…look for more Level 1 classes to be added to our ever growing schedule of classes this fall.

Practice, progressions, & patience. Let’s add this one to our gym mottos!


 

Rob Orlando ‘graces’ our website once again…here he’s doing ‘Heavy Ass Grace’. 30 clean & Jerks for time, but with 275#. This is an absolutely incredible feat. How do you get there? Practice, progressions, & patience. 

 

Wednesday’s WOD: 

All Levels

“Grace”

For time.

30 Clean & Jerks

135/90#

Level 1: 
Skill: Power Clean with a barbell

WOD: 12 minute AMRAP
10x DB Power Clean
15x squats
30x Jump rope passes
-End of Summer Beach Bash, this Sunday at Zuma Beach, near the Volleyball courts!

Bring your friends & family out on Sunday, August 28 from 12-4pm and get some quality time in with your daily sweat buddies…but this time at the Beach. We’ll have some beach games, bring any if you have them, a potluck, and of course, some of the best people you know.

-There will be no classes this Sunday, so enjoy the day with your fellow Volts & Vixens!

RSVP on Facebook by clicking HERE, or just show up!

Big congrats to CFHV Vixen Hayley for taking a top 10 finish at her most recent beauty pageant! Not only does Hayley look great, but her workouts have been dramatically improving as well since she’s upped her training from 2x per week to 5x per week! She’s knocking out pull ups with no band anymore, is finally mastering double unders, and just generally being a bad ass that bring great energy to every class to trains in!

Great job, Hayley!!!

Tuesday’s WOD’s

All Levels

A. 4 sets

3x Power Clean/1x Power Jerk

B. Mini Bear Complex

5x through, 5 sets, going up in weight

Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk

Dropping the bar or resting the bar on the ground constitutes a 5 burpee penalty for each occurrence. All burpees will be done immediately at the end of the 5th set.

C. Max Reps, Touch & Go. Power Clean & Jerk. 1 chance for max reps…

Level 1 CrossFit

Skill: Med Ball Clean

WOD:
Benchmark WOD day! Attend any ‘All Levels’ Classes and your workout is ‘Grace’! It’s 30 Clean & Jerks for time. A great wod, short, fast, and of course, intense. The ‘Level 1’ Classes will be working on skill progressions and transfer movements to help build up the necessary strength, motor unit recruitment, and capacities needed to eventually perform more complex workouts like ‘Grace’.

Our classes and workouts are specifically designed to for CrossFitters at specific skill levels. Our Level 1 CrossFit classes are programmed and taught with beginning CrossFitters in mind. Depending on your fitness & athletic background, most people transition out of these classes within 2-5 months, some quicker, some longer. Our Level 1 classes focus on establishing the proper foundation in the 9 fundamental CrossFit movements, as well as kipping pull up progressions, running, & rowing.

After many sessions in Level 1 CrossFit classes, you will begin to become proficient in these basic movements & concepts. The abreviations AMRAP & RFT won’t seem so foreign, and you’ll know how to do a ‘frogger’ or the ‘inchworm’ in the warm up.

But, you won’t have mastered these movements. You’ll never actually master them. You’ll get really, really good at many of them, but they’re always a work in progress. And our Coaches will always be trying to help you move more efficiently, produce more force quickly, increase your recovery, and use your body more effectively. As you can see, finding the right level class is a very important part of your CrossFit training with us. If it’s not, it should be!

-Spoiler alert…look for more Level 1 classes to be added to our ever growing schedule of classes this fall.

Practice, progressions, & patience. Let’s add this one to our gym mottos!


 

Rob Orlando ‘graces’ our website once again…here he’s doing ‘Heavy Ass Grace’. 30 clean & Jerks for time, but with 275#. This is an absolutely incredible feat. How do you get there? Practice, progressions, & patience. 

 

Wednesday’s WOD: 

All Levels

“Grace”

For time.

30 Clean & Jerks

135/90#

Level 1: 
Skill: Power Clean with a barbell

WOD: 12 minute AMRAP
10x DB Power Clean
15x squats
30x Jump rope passes
-End of Summer Beach Bash, this Sunday from 12-4pm at Zuma Beach. Come celebrate an amazing summer with the rest of our awesome crew. Get to know people from the early/midday/evening classes who post awesome times and reply to your comments on facebook. Yeah, High Voltage is good times…All Day! Remember, no classes on Sunday…so head out to Zuma in Malibu…’right near da beach!’

-Heart or talent? What about commitment? How do these factors add up to make an athlete? If someone is talented and has heart, but doesn’t train consistently can they excel? If you have commitment and talent, but no heart, where do you end up? If you have hear and commitment, but are untalented, will that eventually win out? Post thoughts to comments. 

Thursday’s WOD’s

A. For time.

30x Double Unders

10x Burpees

20x Double Unders

10x Burpees

10x Double Unders

10x Burpees

B. For time.

50x KB Swings

350 Meter Row

C. For Max Reps

2 Minute Push Up Test