Calling all Vixens!

Calling all Vixens!

  • Big week coming up – We’ve got the return of our Vixen Class this Tuesday night at 6pm. We’re calling all our Vixens who are proficient in the 9 fundamental CrossFit movements and are ready to take on some of the toughest training possible!
  • Adventure WOD this Saturday. We’re meeting at High Votlage at 9am, and heading to our location then.
  • I’ll also be announcing our SoCal Regional Competition Team…stay tuned – we’ve got some awesome events planned to help support our crew reach the top of their game!

It takes a Team...It takes a Community...

Wall Squats

One of the many pleasures of being a Coach is helping people improve on a daily basis. Sometimes it’s with a movement, sometimes it’s with their attitude towards a work out. Our goal is to not only help you improve in areas where you are good at, but fix the problem areas in a way that ensures long term success for your fitness.

One of my most prescribed fixes is the “Wall Squat”, AKA squat therapy. The squat is the most fundamental, primal movement in our arsenal. The Wall Squat is one of the most effective ways to perfect the mechanics of your squat, as well as being a very effective tool to warm up the range of motion and muscles used in the squat. So if you’re looking to improve – go find a wall! You can do this before/after a class, or even at home. If you haven’t had the opportunity to do these in class, take this opportunity to ask a coach and they’ll have you flawlessly administering“squat therapy” in no time.

 

 

 

 

 

 

 

 

 

 

The top and bottom position of  a wall squat – come in a few minutes early today and get ready for the WOD! Shirts are of course, optional.

All Levels CrossFit

Level 1 CrossFit

A1. Front Squat

  • 2-2-2-2-2

A2. Weighted Ring Dip

  • 5-5-5-5-5
Skill: Front Squat

  • Sets of 8 Reps
B. Full Tabata at each Station

  • Score is low reps at each station
  • No rest station between movements
  • Goblet squats
  • Push ups
  • Single leg squats
  • Bumper plate sit ups
WOD: Full tabata at each station, then rotate

  • 30 second rest to rotate
  • Score is low score at each station
  • Kb swings
  • Sit Ups
  • Goblet squat
  • Push ups
  • Big week coming up – We’ve got the return of our Vixen Class this Tuesday night at 6pm. We’re calling all our Vixens who are proficient in the 9 fundamental CrossFit movements and are ready to take on some of the toughest training possible!
  • Adventure WOD this Saturday. We’re meeting at High Votlage at 9am, and heading to our location then.
  • I’ll also be announcing our SoCal Regional Competition Team…stay tuned – we’ve got some awesome events planned to help support our crew reach the top of their game!

It takes a Team...It takes a Community...

Wall Squats

One of the many pleasures of being a Coach is helping people improve on a daily basis. Sometimes it’s with a movement, sometimes it’s with their attitude towards a work out. Our goal is to not only help you improve in areas where you are good at, but fix the problem areas in a way that ensures long term success for your fitness.

One of my most prescribed fixes is the “Wall Squat”, AKA squat therapy. The squat is the most fundamental, primal movement in our arsenal. The Wall Squat is one of the most effective ways to perfect the mechanics of your squat, as well as being a very effective tool to warm up the range of motion and muscles used in the squat. So if you’re looking to improve – go find a wall! You can do this before/after a class, or even at home. If you haven’t had the opportunity to do these in class, take this opportunity to ask a coach and they’ll have you flawlessly administering“squat therapy” in no time.

 

 

 

 

 

 

 

 

 

 

The top and bottom position of  a wall squat – come in a few minutes early today and get ready for the WOD! Shirts are of course, optional.

All Levels CrossFit

Level 1 CrossFit

A1. Front Squat

  • 2-2-2-2-2

A2. Weighted Ring Dip

  • 5-5-5-5-5
Skill: Front Squat

  • Sets of 8 Reps
B. Full Tabata at each Station

  • Score is low reps at each station
  • No rest station between movements
  • Goblet squats
  • Push ups
  • Single leg squats
  • Bumper plate sit ups
WOD: Full tabata at each station, then rotate

  • 30 second rest to rotate
  • Score is low score at each station
  • Kb swings
  • Sit Ups
  • Goblet squat
  • Push ups

Hey Vixens and Volts!

First things first – big announcement, we’re calling all Vixens to the gym this Saturday! We have something special planned for the ladies of CrossFit High Voltage. So make yourself available to feel the the love this Saturday at our 9am, 10am, and 11am classes!

We will be closed all day this Sunday – so make sure you get your sweat on this Saturday. If you haven’t tried them yet, Saturday’s team workouts are always a blast, and are sure to pack a punch (gotta work hard for you team!). Volts and Vixens looking to stay diligent in developing serious strength will get theirs during Barbell Class at 11am!

 

Make sure you get your spot saved for our “Kettlebell Cooking – Foundations Course” on Saturday, April 21st!

Saturday –

9am  Level 1 Team Workout

10am  All Levels Team Workout

11am  Barbell Class

 

Sunday – 

10am  The Long WOD -Cancelled this week-

11am  High Voltage Strength-Cancelled this week-