Happy 4th of July!

It’s coming….more Summer Lovin at High Voltage! We’re proud to announce the Summer Expansion of our popular Barbell Strength program to Monday and Wednesday nights at 8:30pm, in addition to our Saturday 11am session.

  • How the High Voltage Barbell Strength ‘Summer Program’ works:

For 10 weeks this summer, starting Monday, July 16 at 8:30pm, we’ll be transforming our 8:30pm All Levels Class into our Barbell Strength class. We’ve been testing this out for months behind the scenes, and we’re really excited to bring this to everyone!

The class will focus on the ‘linear progression method’ of training. This class will be set on a full 10 week cycle, commencing with a CrossFit total.

The High Voltage Barbell Strength program can be approached 2 different ways. For many of you, attending Monday, Wednesday, and Saturday’s sessions regularly will yield awesome results…others of you may  want to throw a little extra strength in your summer routine – that’s cool too – you can attend any of the regular sessions during this 10 week period.

The final deets –

There is no additional charge for this program for these 10 weeks. What? Yeah, that’s right. Just think of it as another awesome benefit for making High Voltage such an amazing place to get in the healthiest shape of your life.

The sessions will work just like any other class at High Voltage, and you can use your regular weekly sessions toward this class, or any other specialty program (i.e., Vixens Class). If you’re looking to add to your current membership without upgrading, current members of High Voltage can purchase additional classes to use through out this program, or any others as well.

If you’re not a member, but would like to start the High Voltage Barbell Strength Program, please email us at info@crossfithighvoltage.com and we’ll talk to you in detail about your membership options.

It’s gonna be a fun summer of gettin’ fit, and gettin’ strong at High Voltage!

Coach Jose, ready to get strong this summer with the rest of our Volts & Vixens! Booya!

– Vixen’s Class is ON tonight! See you ladies there at 6pm in front of the gym.

Level 1 (6:30pm)

Level One/Two (7am)

All Levels CrossFit

Skill: Deadlift
  • Sets of 5 Reps
WOD: Tuesday Gone Bad
  • 3 rounds: 1 min per station, rest 1 min after 4 stations are complete
  • score is total reps
  • -Jump Rope Passes
  • -Slam Ball
  • -Knees to Elbow
  • -Deadlift

Skill: Double Unders – review progressions
A. Deadlift – 5-5-3-3-3
B. Tuesday Gone Bad
  • 3 rounds: 1 min per station, rest 1 min after 4 stations are complete – score is total reps
  • -Double Unders
  • -Slam Ball
  • -Toes to Bar
  • -DB Push Press (Both hands)

  • A1. Deadlift:
  • 5-5-3-3-3
  • A2. Dips – Sets of 5 reps (can be weighted, strict, band/jumping – rings or static dips)
B. Tuesday Gone Bad
  • 3 rounds: 1 min per station, rest 1 min after 4 stations are complete
  • -Double Unders (upscale to triple unders)
  • -Slam Ball
  • -Toes To Bar
  • -DB Push Press (both hands)

It’s coming….more Summer Lovin at High Voltage! We’re proud to announce the Summer Expansion of our popular Barbell Strength program to Monday and Wednesday nights at 8:30pm, in addition to our Saturday 11am session.

  • How the High Voltage Barbell Strength ‘Summer Program’ works:

For 10 weeks this summer, starting Monday, July 16 at 8:30pm, we’ll be transforming our 8:30pm All Levels Class into our Barbell Strength class. We’ve been testing this out for months behind the scenes, and we’re really excited to bring this to everyone!

The class will focus on the ‘linear progression method’ of training. This class will be set on a full 10 week cycle, commencing with a CrossFit total.

The High Voltage Barbell Strength program can be approached 2 different ways. For many of you, attending Monday, Wednesday, and Saturday’s sessions regularly will yield awesome results…others of you may  want to throw a little extra strength in your summer routine – that’s cool too – you can attend any of the regular sessions during this 10 week period.

The final deets –

There is no additional charge for this program for these 10 weeks. What? Yeah, that’s right. Just think of it as another awesome benefit for making High Voltage such an amazing place to get in the healthiest shape of your life.

The sessions will work just like any other class at High Voltage, and you can use your regular weekly sessions toward this class, or any other specialty program (i.e., Vixens Class). If you’re looking to add to your current membership without upgrading, current members of High Voltage can purchase additional classes to use through out this program, or any others as well.

If you’re not a member, but would like to start the High Voltage Barbell Strength Program, please email us at info@crossfithighvoltage.com and we’ll talk to you in detail about your membership options.

It’s gonna be a fun summer of gettin’ fit, and gettin’ strong at High Voltage!

Coach Jose, ready to get strong this summer with the rest of our Volts & Vixens! Booya!

– Vixen’s Class is ON tonight! See you ladies there at 6pm in front of the gym.

Level 1 (6:30pm)

Level One/Two (7am)

All Levels CrossFit

Skill: Deadlift
  • Sets of 5 Reps
WOD: Tuesday Gone Bad
  • 3 rounds: 1 min per station, rest 1 min after 4 stations are complete
  • score is total reps
  • -Jump Rope Passes
  • -Slam Ball
  • -Knees to Elbow
  • -Deadlift

Skill: Double Unders – review progressions
A. Deadlift – 5-5-3-3-3
B. Tuesday Gone Bad
  • 3 rounds: 1 min per station, rest 1 min after 4 stations are complete – score is total reps
  • -Double Unders
  • -Slam Ball
  • -Toes to Bar
  • -DB Push Press (Both hands)

  • A1. Deadlift:
  • 5-5-3-3-3
  • A2. Dips – Sets of 5 reps (can be weighted, strict, band/jumping – rings or static dips)
B. Tuesday Gone Bad
  • 3 rounds: 1 min per station, rest 1 min after 4 stations are complete
  • -Double Unders (upscale to triple unders)
  • -Slam Ball
  • -Toes To Bar
  • -DB Push Press (both hands)

It’s coming….more Summer Lovin at High Voltage…we’re proud to announce the Summer Expansion of our popular Barbell Strength program to Monday and Wednesday nights at 8:30pm, in addition to our Saturday 11am session.

  • How the High Voltage Barbell Strength ‘Summer Program’ works:

For 10 weeks this summer, starting Monday, July 16 at 8:30pm, we’ll be transforming our 8:30pm All Levels Class into our Barbell Strength class. We’ve been testing this out for months behind the scenes, and we’re really excited to bring this to everyone!

The class will focus on the ‘linear progression method’ of training. This class will be set on a full 10 week cycle, commencing with a CrossFit total.

The High Voltage Barbell Strength program can be approached 2 different ways. For many of you, attending Monday, Wednesday, and Saturday’s sessions regularly will yield awesome results…others of you may  want to throw a little extra strength in your summer routine – that’s cool too – you can attend any of the regular sessions during this 10 week period.

The final deets –

There is no additional charge for this program for these 10 weeks. What? Yeah, that’s right. Just think of it as another awesome benefit for making High Voltage such an amazing place to get in the healthiest shape of your life.

The sessions will work just like any other class at High Voltage, and you can use your regular weekly sessions toward this class, or any other specialty program (i.e., Vixens Class). If you’re looking to add to your current membership without upgrading, current members of High Voltage can purchase additional classes to use through out this program, or any others as well.

If you’re not a member, but would like to start the High Voltage Barbell Strength Program, please email us at info@crossfithighvoltage.com and we’ll talk to you in detail about your membership options.

It’s gonna be a fun summer of gettin’ fit, and gettin’ strong at High Voltage!

Coach Jose, ready to get strong this summer with the rest of our Volts & Vixens! Booya!

– Vixen’s Class is ON tonight! See you ladies there at 6pm in front of the gym.

Level 1 (6:30pm)

Level One/Two (7am)

All Levels CrossFit

Skill: Deadlift
  • Sets of 5 Reps
WOD: Tuesday Gone Bad
  • 3 rounds: 1 min per station, rest 1 min after 4 stations are complete
  • score is total reps
  • -Jump Rope Passes
  • -Slam Ball
  • -Knees to Elbow
  • -Deadlift

Skill: Double Unders – review progressions
A. Deadlift – 5-5-3-3-3
B. Tuesday Gone Bad
  • 3 rounds: 1 min per station, rest 1 min after 4 stations are complete – score is total reps
  • -Double Unders
  • -Slam Ball
  • -Toes to Bar
  • -DB Push Press (Both hands)

  • A1. Deadlift:
  • 5-5-3-3-3
  • A2. Dips – Sets of 5 reps (can be weighted, strict, band/jumping – rings or static dips)
B. Tuesday Gone Bad
  • 3 rounds: 1 min per station, rest 1 min after 4 stations are complete
  • -Double Unders (upscale to triple unders)
  • -Slam Ball
  • -Toes To Bar
  • -DB Push Press (both hands)

Our Summer ‘Grill & Chill’ Starts today! We’re also hitting up a benchmark WOD every Thursday for the entire Summer at High Voltage.

Benchmark workouts are an important part of your CrossFit training. Repeatable, recordable, and observable results are part CrossFit’s foundation. They not only mark our progress (improved time, upscaled weight, etc) but give us the insights into constantly improving our training with new and improved methods and approaches (coming from improved technique, mental barriers crossed, more efficient movement patterns, properly trained energy systems and balanced workouts).

And once we get all this data – and you log it into beyondthewhiteboard.com – then it’s back to the drawing board. Back to sweat. Back to effort. Regardless of the results we go back into the process of trying to live our healthiest lives ever. So come in, WOD it up, hang out for a bit after, and let’s kick off an awesome summer!

See you all Thursday at High Voltage!

Thursday’s Benchmarks

Level 1

Level One/Two

All Levels

Skills:

  • KB Swing
  • Kipping Pull Up Progressions
WOD: “Helen”
  • 3 Rounds for time
  • 400 meter run
  • 21x KB Swing
  • 12x Pull Ups
Skills:

  • Kipping Pull Up Progressions
  • Hollow Rock Progressions

WOD: “Helen”

  • 3 Rounds for time
  • 400 Meter Run
  • 21x KB Swings (53/35)
  • 12x Pull Ups
A. Skill Review

  • Hollow Rock Progressions
  • KB ‘Competition Style’ Swing Progressions

B. “Helen”

  • 3 Rounds for time
  • 400 Meter Run
  • 21x KB Swings
  • 12x Pull Ups

Ready to upscale? Try ‘Fat Helen’

  • 3 RFT
  • 400 Meter Run
  • 21x KB Swings (70/44)
  • 12x CtB Pull Ups

So….how awesome is the prowler? How much ‘fun’ are we going to have on Friday?

The prowler really is an amazing piece of equipment for strength and conditioning. Just a few trips up and back will smoke just about anyone. The skill barrier is low – you can get just about anyone to do a few shuttles, but the ‘will’ barrier is higher. Don’t believe me? Come check it out today and feel the awesome effects through out the weekend.

Tried to ‘tame the prowler’ before? Post your most memorable experience to comments.

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A. Back Squat5-5-3-3-3  Skill: Rowing Technique

  • 500 Meter Row test
B1. Press

  • 4-4-4-4

B2. Toes to Bar

  • 20 Second AMRAP
  • Review ‘efficient T2B vs ‘loop’
  • Strict T2B upscale

C. ‘Prowler’ Circuit

  • Coaches Choice (but it’s going to include everyone’s fav – the Prowler) – ‘enjoy’.
WOD: 21-15-9 reps for time

  • -Knees to Elbow
  • -DB Strict Press
  • -Overhead Walking Lunge Steps (both legs = 1 rep)
  • -Box Jumps/Step Ups

So….how awesome is the prowler? How much ‘fun’ are we going to have on Friday?

The prowler really is an amazing piece of equipment for strength and conditioning. Just a few trips up and back will smoke just about anyone. The skill barrier is low – you can get just about anyone to do a few shuttles, but the ‘will’ barrier is higher. Don’t believe me? Come check it out today and feel the awesome effects through out the weekend.

Tried to ‘tame the prowler’ before? Post your most memorable experience to comments.

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A. Back Squat5-5-3-3-3  Skill: Rowing Technique

  • 500 Meter Row test
B1. Press

  • 4-4-4-4

B2. Toes to Bar

  • 20 Second AMRAP
  • Review ‘efficient T2B vs ‘loop’
  • Strict T2B upscale

C. ‘Prowler’ Circuit

  • Coaches Choice (but it’s going to include everyone’s fav – the Prowler) – ‘enjoy’.
WOD: 21-15-9 reps for time

  • -Knees to Elbow
  • -DB Strict Press
  • -Overhead Walking Lunge Steps (both legs = 1 rep)
  • -Box Jumps/Step Ups

So….how awesome is the prowler? How much ‘fun’ are we going to have on Friday?

<!–more–>

The prowler really is an amazing piece of equipment for strength and conditioning. Just a few trips up and back will smoke just about anyone. The skill barrier is low – you can get just about anyone to do a few shuttles, but the ‘will’ barrier is higher. Don’t believe me? Come check it out today and feel the awesome effects through out the weekend.

Tried to ‘tame the prowler’ before? Post your most memorable experience to comments.

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A. Back Squat5-5-3-3-3  Skill: Rowing Technique

  • 500 Meter Row test
B1. Press

  • 4-4-4-4

B2. Toes to Bar

  • 20 Second AMRAP
  • Review ‘efficient T2B vs ‘loop’
  • Strict T2B upscale

C. ‘Prowler’ Circuit

  • Coaches Choice (but it’s going to include everyone’s fav – the Prowler) – ‘enjoy’.
WOD: 21-15-9 reps for time

  • -Knees to Elbow
  • -DB Strict Press
  • -Overhead Walking Lunge Steps (both legs = 1 rep)
  • -Box Jumps/Step Ups

So….how awesome is the prowler? How much ‘fun’ are we going to have on Friday?

The prowler really is an amazing piece of equipment for strength and conditioning. Just a few trips up and back will smoke just about anyone. The skill barrier is low – you can get just about anyone to do a few shuttles, but the ‘will’ barrier is higher. Don’t believe me? Come check it out today and feel the awesome effects through out the weekend.

Tried to ‘tame the prowler’ before? Post your most memorable experience to comments.

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A. Back Squat5-5-3-3-3  Skill: Rowing Technique

  • 500 Meter Row test
B1. Press

  • 4-4-4-4

B2. Toes to Bar

  • 20 Second AMRAP
  • Review ‘efficient T2B vs ‘loop’
  • Strict T2B upscale

C. ‘Prowler’ Circuit

  • Coaches Choice (but it’s going to include everyone’s fav – the Prowler) – ‘enjoy’.
WOD: 21-15-9 reps for time

  • -Knees to Elbow
  • -DB Strict Press
  • -Overhead Walking Lunge Steps (both legs = 1 rep)
  • -Box Jumps/Step Ups

So….how awesome is the prowler? How much ‘fun’ are we going to have on Friday?

<!–more–>

The prowler really is an amazing piece of equipment for strength and conditioning. Just a few trips up and back will smoke just about anyone. The skill barrier is low – you can get just about anyone to do a few shuttles, but the ‘will’ barrier is higher. Don’t believe me? Come check it out today and feel the awesome effects through out the weekend.

Tried to ‘tame the prowler’ before? Post your most memorable experience to comments.

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A. Back Squat5-5-3-3-3  Skill: Rowing Technique

  • 500 Meter Row test
B1. Press

  • 4-4-4-4

B2. Toes to Bar

  • 20 Second AMRAP
  • Review ‘efficient T2B vs ‘loop’
  • Strict T2B upscale

C. ‘Prowler’ Circuit

  • Coaches Choice (but it’s going to include everyone’s fav – the Prowler) – ‘enjoy’.
WOD: 21-15-9 reps for time

  • -Knees to Elbow
  • -DB Strict Press
  • -Overhead Walking Lunge Steps (both legs = 1 rep)
  • -Box Jumps/Step Ups

High Voltage is closed today in honor of the 4th of July. We hope you all enjoy the benefits of your improved healthy lifestyle with your friends, family, and loved ones.

Rest up…Thursday starts our Summer ‘Grill & Chill’ series – Benchmark WOD and BBQ/Fire Pit Thursday nights! Yeah Buddy.