Wednesday – November 2 – We are CrossFit High Voltage

Barbells for Boobs & Paleo BBQ
 Sat, Oct 29!

 
Help us fight breast cancer…one lift at a time!
 
High Voltage will be hosting in the fundraiser Amazing Grace by Barbells for Boobs & Mammograms in Action on Saturday, October 29, from 10am to 11:30am. 
 
We will be performing the CrossFit benchmark workout “Grace” (30 Clean & Jerks for time) in heats with multiple stations for beginning, intermediate, and advanced athletes. Everyone can do this Community Workout and help this important cause. 
 
There is a $35 registration fee to participate in this event, and 100% of your registration is given directly to Mammograms in Action. You must register before October 29th. 
 
Full website registration information will be available shortly. In the meantime, lock down your station/level you want to participate in by signing up by the WOD board on the main floor. 
 
We will also be following this event with a Paleo Potluck BBQ!! Bring your favorite ‘caveman’ food to grill up or grub on! Sign up next tothe whiteboard and put down what prehistoric items you’ll be bringing. Friends and family are of course, welcome. 

All Levels CrossFit

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scale reps as needed, but reps must be the same for each movement.

Fire breather upscale: 100m row penalty for every time a set is broken within that movement. Row is done 4+ hours post WOD. And yes, this CAN be done unbroken! You must buy in to this before the WOD starts.

Level 1 CrossFit:

WOD: Same workout. 30 reps of each movement.
Scale to 20 reps of each movement as needed.
Barbells for Boobs & Paleo BBQ
 Sat, Oct 29!

 
Help us fight breast cancer…one lift at a time!
 
High Voltage will be hosting in the fundraiser Amazing Grace by Barbells for Boobs & Mammograms in Action on Saturday, October 29, from 10am to 11:30am. 
 
We will be performing the CrossFit benchmark workout “Grace” (30 Clean & Jerks for time) in heats with multiple stations for beginning, intermediate, and advanced athletes. Everyone can do this Community Workout and help this important cause. 
 
There is a $35 registration fee to participate in this event, and 100% of your registration is given directly to Mammograms in Action. You must register before October 29th. 
 
Full website registration information will be available shortly. In the meantime, lock down your station/level you want to participate in by signing up by the WOD board on the main floor. 
 
We will also be following this event with a Paleo Potluck BBQ!! Bring your favorite ‘caveman’ food to grill up or grub on! Sign up next tothe whiteboard and put down what prehistoric items you’ll be bringing. Friends and family are of course, welcome. 

All Levels CrossFit

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scale reps as needed, but reps must be the same for each movement.

Fire breather upscale: 100m row penalty for every time a set is broken within that movement. Row is done 4+ hours post WOD. And yes, this CAN be done unbroken! You must buy in to this before the WOD starts.

Level 1 CrossFit:

WOD: Same workout. 30 reps of each movement.
Scale to 20 reps of each movement as needed.
-Don’t forget…this Friday we’re starting our 5pm All Levels class for those of you that need to get your daily dose before your weekend starts. We’re also adding another Level 1 CrossFit class to the schedule. Friday’s at 6pm is now a Level 1 CrossFit class. See you all there!

Albee knows that if you wear a cape, the workout is automatically rx+. Yeah Buddy!

Then I got this cool message from Albee I wanted to pass along. We LOVE getting these!!! 

“After the “Barbells for Boobs” event I realized something the next day…
2 weeks of CrossFit High Voltage has changed me already, mentally & physically….
Not only do I get a high octane non-stop workout, but also I’ve become part of a family, a family that encourages me constantly to push my limits..
CrossFit isn’t just about getting in shape……it’s about changing your life…so that after every workout no matter what’s going on in your life there’s one thing you can be proud of and smile about………you & your fitness…….Thank you CrossFit! You’re stuck with me now!”

Albee has even started a new saying around the gym…”We are CrossFit High Voltage”. I love this, because it is so true. You all make this Community so special.

We are made up of every single Volt and Vixen’s energy, positive attitude, persistence, sweat, commitment to achieving your goals, and your help in enabling everyone else to achieve theirs. We have a place where you can attempt things you would not even try on your own, and where you have permission to fail…because we’re all going to be there to help you take the next step towards a better you. And a better you, means a better us. 

“We are CrossFit High Voltage” 

The Ocho is CrossFit High Voltage!

Wednesday’s Training

All Level CrossFit:
A1. Back squat 3-3-3-3-3
A2. L-Sit: 20 sec minimum x 3 sets (not all 5 sets)
B.for time
12 Power Clean
30 wall balls
9 Power Clean
30 wall balls
6 Power Clean

The weight on power cleans is so it can be performed unbroken hopefully – challenging, but with as few breaks as possible.

Level 1 CrossFit:

Skill: Push Press

WOD: 15 min amrap
1..2..3 dumbbell push press…add 1 push press every round until time expires.
5 wall ball after every round completed.