The High Voltage Weekly: March 23-March 29
This week at the box!
1. This is our final week of Friday Night Lights!
The theme this week is Spirit Week…and the theme for Friday Night is CFHV Colors!
So…break out your favorite CFHV gear this week…clear your schedule for Friday Night at 5:30pm
and let’s finish this thing off together!
-We’re also rocking a DJ a bunch of post WOD ‘drinks’ and potluck style party!
We always have a great celebration after these final 5 weeks are complete
2. Progenex will be at the box this Wednesday evening from 4pm -8pm [ish].
So if you’re wanting to get more awesome post workout protein or daily protein
then this is the time to order yours. We will only be ordering limited supplies for the gym
as we’ve found everyone is much happier when you can try some flavors and get exactly the
type you like!
If you can’t attend during this Wednesday Evening we’ll have a sign up sheet by Tuesday or you
can just email email@example.com & get hooked up!
3. And…now that the Open is almost over…it’s time to get ready for da beach!
We already had 5 people ask to get set up for a 24 Day Challenge so we figured why not just launch one for everyone! We be starting it the 2nd week of April so stay tuned for info on how to sign up!
3. Cardio Fusion is ON!
Ready to increase cardio – like – big time? This is the class for you & your friends to check out!
F: 5:30pm [after the Open is done!]
A. Front Squat;
Build to a Heavy Single;
one rep every 90 seconds for 12 min;
F; x3 reps; 31×1
P/S: heavy single rep
1 min on 30 sec off/rotate
1. Front Squat [ascending weights]
3. Row for Cal
Score is total reps
Fsq; F: KB same # across
P; 95 105 115/ 65 75 80
S: 135 145 155/95 105 110
Fusion: 7:30am + 6:30pm
Tabata at each; Low Score; rest 1 min to rotate
2. Shuttle Run [5m]
3. 2KB Front Squat
4. V-Ups/Sit UPs
5. Row for Cal
6. Mountain Climbers
And coming Tuesday;
Fitness Only; 6:30pm
Skill; Press + Push Press
4 sets; 2x Press + 4x Push Press rest
WOD: 12 min AMRAP
10x Hand Release Push Up
10x DB Push Press
A. 14 min Alt EMOM;
A1. Push Press
F; x5 reps working up in weight
P/S; reps; 7 6 5 4 3 2 1
[corresponding to the set working up in weight]
not to a max just to a tough set
A2. Strict Chin Ups;
F: 3 reps slow negatives
P/S: x3 reps weigthed if possible working up in weight
B. 4 min AMRAP
10x Push Press 95/65 [P/S];
10x Box Jumps 24/20
rest 4 min;
3 min AMRAP;
5x Push Press 115/75 [P] 135/69# [S]
10x Box Jump [24/20]
F; DB’s on both box jump/step over is ok