110826 – Friday

-Sunday’s End of Summer Bash is almost here! Zuma Beach, 12-4pm. Bring your friends, family, and enjoy another great day with us! No classes on Sunday. Just ‘da beach’.

-Fight Gone Bad 6…we’re just over 3 weeks away. FGB6.org, and join the High Voltage Team…who are you fighting for?

This workout involves 17 minutes of pain to honor those who honor us. It is simply a great cause and a great community event. You can help our gym reach our goal of raising $10,000 and having 50 Volts & Vixens step up to the challenge of completing this workout by raising $150 and taking on the Fight Gone Bad workout in front of the CrossFit community. We’re over 25% there…and YOU can help us reach our goal!

Friday’s WOD: 

 

All Classes: 

The Long Round Fight Gone Bad!

1x through, for max reps.

3 minutes per station

rest 30 seconds after each station

-Wall Ball

-Sumo Deadlift High Pull

-Box Jumps

-Push Press

-Row (for calories)

Post prediction if you think you’ll score more or less than last week!
-Sunday’s End of Summer Bash is almost here! Zuma Beach, 12-4pm. Bring your friends, family, and enjoy another great day with us! No classes on Sunday. Just ‘da beach’.

-Fight Gone Bad 6…we’re just over 3 weeks away. FGB6.org, and join the High Voltage Team…who are you fighting for?

This workout involves 17 minutes of pain to honor those who honor us. It is simply a great cause and a great community event. You can help our gym reach our goal of raising $10,000 and having 50 Volts & Vixens step up to the challenge of completing this workout by raising $150 and taking on the Fight Gone Bad workout in front of the CrossFit community. We’re over 25% there…and YOU can help us reach our goal!

Friday’s WOD: 

 

All Classes: 

The Long Round Fight Gone Bad!

1x through, for max reps.

3 minutes per station

rest 30 seconds after each station

-Wall Ball

-Sumo Deadlift High Pull

-Box Jumps

-Push Press

-Row (for calories)

Post prediction if you think you’ll score more or less than last week!
Wednesday’s WOD’s

All Levels CrossFit

A. Box Jump Test: 1 min x 2 sets.

B. 21-18-15-12-9-6-3, reps for time.
100’ walking lunges
Pull Ups
Sit Ups

Level 1 CrossFit

B. 21-18-15-12-9-6-3, reps for time.

50’ walking lunges (every round: if they are new they need to scale this down to 50’ or even less…it can make them very, very sore)

Pull Ups

Sit Ups
-Sunday’s End of Summer Bash is almost here! Zuma Beach, 12-4pm. Bring your friends, family, and enjoy another great day with us! No classes on Sunday. Just ‘da beach’.

-Fight Gone Bad 6…we’re just over 3 weeks away. FGB6.org, and join the High Voltage Team…who are you fighting for?

This workout involves 17 minutes of pain to honor those who honor us. It is simply a great cause and a great community event. You can help our gym reach our goal of raising $10,000 and having 50 Volts & Vixens step up to the challenge of completing this workout by raising $150 and taking on the Fight Gone Bad workout in front of the CrossFit community. We’re over 25% there…and YOU can help us reach our goal!

Friday’s WOD: 

 

All Classes: 

The Long Round Fight Gone Bad!

1x through, for max reps.

3 minutes per station

rest 30 seconds after each station

-Wall Ball

-Sumo Deadlift High Pull

-Box Jumps

-Push Press

-Row (for calories)

Post prediction if you think you’ll score more or less than last week!
Wednesday’s WOD’s

All Levels CrossFit

A. Box Jump Test: 1 min x 2 sets.

B. 21-18-15-12-9-6-3, reps for time.
100’ walking lunges
Pull Ups
Sit Ups

Level 1 CrossFit

B. 21-18-15-12-9-6-3, reps for time.

50’ walking lunges (every round: if they are new they need to scale this down to 50’ or even less…it can make them very, very sore)

Pull Ups

Sit Ups
-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
-Sunday’s End of Summer Bash is almost here! Zuma Beach, 12-4pm. Bring your friends, family, and enjoy another great day with us! No classes on Sunday. Just ‘da beach’.

-Fight Gone Bad 6…we’re just over 3 weeks away. FGB6.org, and join the High Voltage Team…who are you fighting for?

This workout involves 17 minutes of pain to honor those who honor us. It is simply a great cause and a great community event. You can help our gym reach our goal of raising $10,000 and having 50 Volts & Vixens step up to the challenge of completing this workout by raising $150 and taking on the Fight Gone Bad workout in front of the CrossFit community. We’re over 25% there…and YOU can help us reach our goal!

Friday’s WOD: 

 

All Classes: 

The Long Round Fight Gone Bad!

1x through, for max reps.

3 minutes per station

rest 30 seconds after each station

-Wall Ball

-Sumo Deadlift High Pull

-Box Jumps

-Push Press

-Row (for calories)

Post prediction if you think you’ll score more or less than last week!
Wednesday’s WOD’s

All Levels CrossFit

A. Box Jump Test: 1 min x 2 sets.

B. 21-18-15-12-9-6-3, reps for time.
100’ walking lunges
Pull Ups
Sit Ups

Level 1 CrossFit

B. 21-18-15-12-9-6-3, reps for time.

50’ walking lunges (every round: if they are new they need to scale this down to 50’ or even less…it can make them very, very sore)

Pull Ups

Sit Ups
-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
-Sunday’s End of Summer Bash is almost here! Zuma Beach, 12-4pm. Bring your friends, family, and enjoy another great day with us! No classes on Sunday. Just ‘da beach’.

-Fight Gone Bad 6…we’re just over 3 weeks away. FGB6.org, and join the High Voltage Team…who are you fighting for?

This workout involves 17 minutes of pain to honor those who honor us. It is simply a great cause and a great community event. You can help our gym reach our goal of raising $10,000 and having 50 Volts & Vixens step up to the challenge of completing this workout by raising $150 and taking on the Fight Gone Bad workout in front of the CrossFit community. We’re over 25% there…and YOU can help us reach our goal!

Friday’s WOD: 

 

All Classes: 

The Long Round Fight Gone Bad!

1x through, for max reps.

3 minutes per station

rest 30 seconds after each station

-Wall Ball

-Sumo Deadlift High Pull

-Box Jumps

-Push Press

-Row (for calories)

Post prediction if you think you’ll score more or less than last week!