Tuesday: Guest Days + Food Drive = Awesome

Tuesday: Guest Days + Food Drive = Awesome

Tuesday: Guest Days + Food Drive = Awesome

It’s here…the return of our long awaited “Guest Days!” We’ve been so excited by so many of you bringing your friends & family to awesome training and Community we experience each day at High Voltage.

CFHV Guest Days takes place during Any Class on next Thursday through Sunday November 21-24 (Not including Fire Breathers on Thursday and Barbell Strength on Saturday).

  • Because this Guest Days coincides with the Holidays – we ask that everyone bringing a friend or 2 or 3…bring a can of perishable food as part of the kick off of our ‘Fitness Starts With Food’ holiday food drive. Please no creamed corn – bring something that you’d be proud to help someone with during this difficult time of year. Think low sodium high nourishment.

Please come 10 minutes early so your buddies can fill out our waiver and you can give them a quick tour of our facility. Take a minute and show them one of your cool CrossFit tricks.

The coaches & new assistant coaches will be ready to introduce themselves to guests you’re bringing so don’t be shy and hide in the corner. We want to meet the people that you think can benefit from our training and Community. Also introduce yourself to everyone else’s friends as well. Remember it was done for you when you started so be sure and pass it on!

You will be their ‘CrossFit Ambassador’ during your training session. We’ll be coaching the entire class but you’ll be there with your buddy to give a little extra help. It’s not only more fun this way but a great way to remember how far you’ve come in your CrossFit training. Trust me even your average day will impress them.

You can find the Facebook event page for High Voltage Guest Days + Food Drive = Awesome here. 

We also have a really cool gift for anyone you bring to Guest Days…but I’ve already said too much. You can also take advantage of our “Friends on Friends on Friends” referral program.

Ax4 (15 minutes)
A1. Power Snatch Complex: 3x Power Snatch + 3x Behind Neck Push Press + 3x OHS (sub to OHS x8 reps)
A2. Strict/Weighted Pull Up x5 rep; 31×0 rest 30 sec
A3 Weighted Box Step Up x 8 each leg rest 1 min

B. 8x Power Clean (unbroken – sub to 16x Russian KB Swings OR Hang Power Clean depending on need – attempt to increase from last progression)
100m sprint
Rest 90 sec x5 sets

Pre-Skill AnAerobic: 100m Sprint x2 sets
Review Bergener Warm Up w/pvc pipe (to power position)
Skill: Overhead Squat x8 reps

WOD: Tabata Mash Up (rotate after each 20 sec interval – 12 minute total – 3 full tabata rounds
-Russian KB Swings
-Burpees
-Sit Ups

Pre-Skill AnAerobic: 100m Sprint x2 sets
Review Bergener Warm Up w/pvc pipe (just to power position not full drop)
Skill: Overhead Squat x10 reps

WOD: Tabata Mash Up (rotate after each 20 sec interval – 12 minute total – 3 full tabata rounds
-Russian KB Swings
-Burpees
-Sit Ups