Team High Voltage Returns!

Team High Voltage Returns!

Team High Voltage Returns!

What’s up guys! Our first awesome weekend of 2013! Guest Days 2.0 and the triumphant return of Team High Voltage!

That’s right this Thursday Friday and Saturday (Jan 10-12) will all be geared towards Guest Days! Want to show a friend how hard you’ve been working in the gym? Did you miss the opportunity to bring them by last month? That’s OK! You’re welcome to have them join you on any WOD on those 3 days! Be sure to arrive early and allow them to fill out the proper paperwork pre-WOD.

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Hey everybody! Coach Dan here. After lots of hard work in conjunction with Coach Murillo we are very proud to officially announce the return of Team High Voltage!

Team HV 4

Due to guest days wrapping up this Saturday the first official meeting will take place this Sunday January 13th from 12-3pm.  After that we will meet every third Saturday at 1pm.  If you already were on Team High Voltage last year we really hope you’ll join us for the new regularly scheduled program.  If you are interested in checking it out to see what it’s all about we invite you to join us at the first practice session of the year this Sunday!
Team HV 3
Team High Voltage is designed for athletes who know and are comfortable with the basic fundamental Crossfit movements from All Levels classes but are ready to tackle some advanced training systems beyond the daily WOD.  It will be very different and challenging from what we’re all used to and will create a team of athletes that are ready for and regularly participating in Crossfit competitions.  Especially with the Crossfit Open Sectionals headed our way now is a great time to start formulating a plan to smash those new goals.
Coach Murillo and I worked very diligently to create a really comprehensive program for those of you ready to take on this challenge and we’re super pumped to finally share it with you.  Accountability will be a huge component here so let’s all be ready to start 2013 off right with some consistency and a whole lot of fun!
Team HV1

Monday’s Programming:

All Levels CrossFit

Level 1 CrossFit

A. Back Squat
4 Sets of 4 Back Squats

  • 1-1-1-1
  • rest 10 sec between reps

B1) Strict pull ups x 3 sets

  • As Many Reps as Possible
  • Rest 20-30 seconds

B2) HSPU x 3 sets

  • As Many Reps as Possible
  • Rest 60 seconds
Skill: Back Squats

  • Sets of 5 Reps
C. For total Reps

  • 1 min of kipping pull ups
  • 1 min of box jumps
  • 1 min of toes 2 bar
  • Finish – bump plate 400m run
WOD: 3 Rounds for total Reps1 min per station

  • Pull ups/ring rows
  • Box jumps (low)
  • Sit-ups
  • Push-ups
  • Rest