Monday: July and Summer Lovin!

Monday: July and Summer Lovin!

Monday: July and Summer Lovin!

It’s Monday it’s the start of a new month….AND it’s summer!

June was a great month tons of improvements all around the box PR after PR and even more important STEADY growth towards your long term fitness goals. These are the ones we talk about all the time – after the low hanging fruit has been eaten it takes time dedication and perseverance for the high hanging fruit…but that’s the really really good stuff.

With this in mind we’ve put together a few awesome ‘ongoing’ Summer events for everyone at High Voltage.

[box]Summer Fun Series:

Every Thursday night we’re firing up the BBQ (BYOBBQ) and firepit (we’ll bring the logs) letting the good times roll AND having a Benchmark WOD. Pretty awesome way to kick off a long weekend every single week. Yeah we thought so too![/box][box]

High Voltage Barbell Strength Class:

We’ve been working on launching a properly designed Strength Program for a few years now…and the time has finally come! We’re taking our super popular Saturday ‘Barbell Strength’ class and turning it into a full fledged weekly Strength Program.

We’ve been testing the programming out at night for a while now and have seen HUGE results on our ‘test subjects’. Something like 80# improvement on their squat in 4 months or something. We’re very excited about how many of you have been asking about this class since we teased it in the June’s video blog. 

The Monday/Wednesday sessions start on Monday July 16 at 8:30pm. The Saturday 11am sessions will stay the same.

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But…more deets will come out tomorrow…what? You thought I was going to let all the fun out at once?!?! You’re obviously new to the High Voltage Blog!

Getting Strong & Fit – part of the Awesome that’s happening THIS SUMMER at High Voltage!

Monday’s Training

All Levels CrossFit

Level 1 CrossFit

A. 4 sets:

  • A1. Hang Squat Clean
  • 9-7-5-3 rest 30 seconds
  • A2. HSPU x 20 Sec AMRAP rest 1 min
  • Score is total HSPU
  • Scale to AbMat then Box then regular push ups
Skill: Front Squats

  • Sets of 3 Reps
B. 3 Sets of AMRAP Hang Squat Clean

  • Rest 1 minute after each set.
  • 80% of heaviest 3 from A1 for AMRAP
  • Score is total reps combined
  • Set is terminated when the bar hits the ground
C. 30 sec 30 sec rest 1 minute x 3 sets.
  • 30 sec Hang Power Clean
  • 30 Sec Wall Ball
  • Rest 1 minute
  • Score is total reps + cal
WOD: 15 Minute AMRAP

  • 3x Burpees
  • 5x KB Goblet Squat
  • 7x KB Swing
  • 9x Sit Ups