Thursday – Rocktober 27 – Even More Classes!!!

Thursday – Rocktober 27 – Even More Classes!!!

The High Voltage Community just keeps growing! We’re adding even more classes to our already packed schedule!

Starting next Friday Nov 4 we are adding a 5pm All Levels class to our schedule! This class is designed for everyone…hence the All Levels title.

We are also adding another Level 1 class to the schedule! The Friday 6pm class is now the Friday 6pm Level 1 CrossFit class. This class is especially designed for people new to CrossFit our 9 fundamental movements and other basic CrossFit concepts and principles. We now have 11 Level 1 CrossFit classes every week 5 in the morning 5 at night and 1 on Saturday.

Looking forward to continue to grow with all of our Volts and Vixens!

Another amazing video from Carl Paoli & GymnasticsWOD.com. We use a ton of his gymnastics progressions when teaching all the different types of gymnastics movements during your classes. His methods fit well with our approach because he presents clear & defined level of progressions just like we use every day in your regular CrossFit training. The transition shown in the video of ‘going through the middle’ has helped our Coaches teach many of you proper form on your way to your first muscle up…who will get their first muscle up this Thursday? Maybe it’s your time?!?!

Thursday’s Training:

All Levels CrossFit:

A. Muscle Up Progressions

B. Football Gone Bad: Courtesy CrossFit Football

Three 1 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders (1pt for every 5 double unders)
5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate” the athlete/s must move to next station immediately for good score. One point is given for each rep except on the rower where each calorie is one point.

Level 1 CrossFit:

Skill: review Dumbbell Thruster and Box Jump mechanics

WOD: Football Gone Bad: Courtesy CrossFit Football

Three 1 minute rounds for time:

1. DB Thrusters
2. Box Jumps
3. Push Ups
4. Jump Rope Passes (1 pt for every 10 passes)
5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate” the athlete/s must move to next station immediately for good score. One point is given for each rep except on the rower where each calorie is one point.