Friday & The Weekend! April 3-5

Spring into Summer Challenge.

That’s right, our next super-awesome 24 Day Challenge is SET!

So if you’re ready to cleanse your body, get a jump start on getting more lean for bathing suit season,

or just need that extra boost to ramp up your training –

THIS is the 24 Day Challenge you’re looking for.

But, we make sure everyone who does this challenge does it right, we can only take a limited amount of people per challenge.

For the Spring into Summer Challenge, we are only taking 10 people.

Registration will end once we hit our 10 people [which usually happens pretty fast],

and intake will start Friday, April 16.

So – if you’re ready for more of the awesome results that you’ve seen so many people at the box get,

then email carly@crossfithighvoltage.com & she’ll get you all set up!

2. TEAM High Voltage is ON this Saturday at 1pm.

New Volts & Vixens are welcome to join…this one we’ll be digging into training for the upcoming year, how to do ‘goat’ work, and playing a little ‘Grid’. Be there!

————————————

Wednesday’s Training;

Murph…wait, no, Double Murph.

Yeah, that’s it. That’s the April Fools joke you were all waiting for đŸ™‚

Fitness/Performance/Sport: 

A. 12 min; One set every 2 min for 12 min
2x Clean Extension + 2x Power Clean
F: Hang High Pull x2 + HPC x2

B. 15 min AMRAP;
200m run
10/7x Strict Chin Up [M/W] 10/7x Dips [M/W] rest 1 min after each round

F: Jumping Pull Ups/Hand Release Push Ups

P: Banded or strict [get as many strict first, then go to banded]/Static or Ring Dip

S: Strict Chin Up + Ring Dips
Fusion; 7:30am + 6:30pm
2 sets through;
4 min on, 2 min off [8 intervals total] 1. 3x Burpee, 3x Pull Ups
2. 5x Wall Ball, 5x V-Ups
3. Row for Cal

no additional rest period other than the 2 min period

————————-

Thursday: 

Fitness Only; 6:30pm
Skill: Push Press 4×5
WOD; 15 min AMRAP;
100m Run
10x DB Push Press
15x Sit Ups

F/P/S; [FireBreather’s is back ON at 4:30pm]

Ax5;
Back Squat;
F: x8-10 reps; 30×1, rest 90 sec-2 min after each set
P/S x5 reps: 30×1; rest 2 min after each set
working up in weight.

Bx4;
Strict Press
Fx8
P/Sx5
working up in weight for both groups

C. Tabata Sit Ups, Low Score,
then; immediately into max time plank hold
only rest is 10 second rest interval,
Spring into Summer Challenge.

That’s right, our next super-awesome 24 Day Challenge is SET!

So if you’re ready to cleanse your body, get a jump start on getting more lean for bathing suit season,

or just need that extra boost to ramp up your training –

THIS is the 24 Day Challenge you’re looking for.

But, we make sure everyone who does this challenge does it right, we can only take a limited amount of people per challenge.

For the Spring into Summer Challenge, we are only taking 10 people.

Registration will end once we hit our 10 people [which usually happens pretty fast],

and intake will start Friday, April 16.

So – if you’re ready for more of the awesome results that you’ve seen so many people at the box get,

then email carly@crossfithighvoltage.com & she’ll get you all set up!

2. TEAM High Voltage is ON this Saturday at 1pm.

New Volts & Vixens are welcome to join…this one we’ll be digging into training for the upcoming year, how to do ‘goat’ work, and playing a little ‘Grid’. Be there!

————————————

Wednesday’s Training;

Murph…wait, no, Double Murph.

Yeah, that’s it. That’s the April Fools joke you were all waiting for đŸ™‚

Fitness/Performance/Sport: 

A. 12 min; One set every 2 min for 12 min
2x Clean Extension + 2x Power Clean
F: Hang High Pull x2 + HPC x2

B. 15 min AMRAP;
200m run
10/7x Strict Chin Up [M/W] 10/7x Dips [M/W] rest 1 min after each round

F: Jumping Pull Ups/Hand Release Push Ups

P: Banded or strict [get as many strict first, then go to banded]/Static or Ring Dip

S: Strict Chin Up + Ring Dips
Fusion; 7:30am + 6:30pm
2 sets through;
4 min on, 2 min off [8 intervals total] 1. 3x Burpee, 3x Pull Ups
2. 5x Wall Ball, 5x V-Ups
3. Row for Cal

no additional rest period other than the 2 min period

————————-

Thursday: 

Fitness Only; 6:30pm
Skill: Push Press 4×5
WOD; 15 min AMRAP;
100m Run
10x DB Push Press
15x Sit Ups

F/P/S; [FireBreather’s is back ON at 4:30pm]

Ax5;
Back Squat;
F: x8-10 reps; 30×1, rest 90 sec-2 min after each set
P/S x5 reps: 30×1; rest 2 min after each set
working up in weight.

Bx4;
Strict Press
Fx8
P/Sx5
working up in weight for both groups

C. Tabata Sit Ups, Low Score,
then; immediately into max time plank hold
only rest is 10 second rest interval,
Spring into Summer Challenge.

That’s right, our next super-awesome 24 Day Challenge is SET!

So if you’re ready to cleanse your body, get a jump start on getting more lean for bathing suit season,

or just need that extra boost to ramp up your training –

THIS is the 24 Day Challenge you’re looking for.

But, we make sure everyone who does this challenge does it right, we can only take a limited amount of people per challenge.

For the Spring into Summer Challenge, we are only taking 10 people.

Registration will end once we hit our 10 people [which usually happens pretty fast],

and intake will start Friday, April 16.

So – if you’re ready for more of the awesome results that you’ve seen so many people at the box get,

then email carly@crossfithighvoltage.com & she’ll get you all set up!

2. TEAM High V

————————————

Wednesday’s Training;

Murph…wait, no, Double Murph.

Yeah, that’s it. That’s the April Fools joke you were all waiting for đŸ™‚

Fitness/Performance/Sport: 

A. 12 min; One set every 2 min for 12 min
2x Clean Extension + 2x Power Clean
F: Hang High Pull x2 + HPC x2

B. 15 min AMRAP;
200m run
10/7x Strict Chin Up [M/W] 10/7x Dips [M/W] rest 1 min after each round

F: Jumping Pull Ups/Hand Release Push Ups

P: Banded or strict [get as many strict first, then go to banded]/Static or Ring Dip

S: Strict Chin Up + Ring Dips
Fusion; 7:30am + 6:30pm
2 sets through;
4 min on, 2 min off [8 intervals total] 1. 3x Burpee, 3x Pull Ups
2. 5x Wall Ball, 5x V-Ups
3. Row for Cal

no additional rest period other than the 2 min period
Spring into Summer Challenge.

That’s right, our next super-awesome 24 Day Challenge is SET!

So if you’re ready to cleanse your body, get a jump start on getting more lean for bathing suit season,

or just need that extra boost to ramp up your training –

THIS is the 24 Day Challenge you’re looking for.

But, we make sure everyone who does this challenge does it right, we can only take a limited amount of people per challenge.

For the Spring into Summer Challenge, we are only taking 10 people.

Registration will end once we hit our 10 people [which usually happens pretty fast],

and intake will start Friday, April 16.

So – if you’re ready for more of the awesome results that you’ve seen so many people at the box get,

then email carly@crossfithighvoltage.com & she’ll get you all set up!

2. TEAM High Voltage is ON this Saturday at 1pm.

New Volts & Vixens are welcome to join…this one we’ll be digging into training for the upcoming year, how to do ‘goat’ work, and playing a little ‘Grid’. Be there!

————————————

Wednesday’s Training;

Murph…wait, no, Double Murph.

Yeah, that’s it. That’s the April Fools joke you were all waiting for đŸ™‚

Fitness/Performance/Sport: 

A. 12 min; One set every 2 min for 12 min
2x Clean Extension + 2x Power Clean
F: Hang High Pull x2 + HPC x2

B. 15 min AMRAP;
200m run
10/7x Strict Chin Up [M/W] 10/7x Dips [M/W] rest 1 min after each round

F: Jumping Pull Ups/Hand Release Push Ups

P: Banded or strict [get as many strict first, then go to banded]/Static or Ring Dip

S: Strict Chin Up + Ring Dips
Fusion; 7:30am + 6:30pm
2 sets through;
4 min on, 2 min off [8 intervals total] 1. 3x Burpee, 3x Pull Ups
2. 5x Wall Ball, 5x V-Ups
3. Row for Cal

no additional rest period other than the 2 min period

————————-

Thursday: 

Fitness Only; 6:30pm
Skill: Push Press 4×5
WOD; 15 min AMRAP;
100m Run
10x DB Push Press
15x Sit Ups

F/P/S; [FireBreather’s is back ON at 4:30pm]

Ax5;
Back Squat;
F: x8-10 reps; 30×1, rest 90 sec-2 min after each set
P/S x5 reps: 30×1; rest 2 min after each set
working up in weight.

Bx4;
Strict Press
Fx8
P/Sx5
working up in weight for both groups

C. Tabata Sit Ups, Low Score,
then; immediately into max time plank hold
only rest is 10 second rest interval,
Spring into Summer Challenge.

That’s right, our next super-awesome 24 Day Challenge is SET!

So if you’re ready to cleanse your body, get a jump start on getting more lean for bathing suit season,

or just need that extra boost to ramp up your training –

THIS is the 24 Day Challenge you’re looking for.

But, we make sure everyone who does this challenge does it right, we can only take a limited amount of people per challenge.

For the Spring into Summer Challenge, we are only taking 10 people.

Registration will end once we hit our 10 people [which usually happens pretty fast],

and intake will start Friday, April 16.

So – if you’re ready for more of the awesome results that you’ve seen so many people at the box get,

then email carly@crossfithighvoltage.com & she’ll get you all set up!

2. TEAM High V

————————————

Wednesday’s Training;

Murph…wait, no, Double Murph.

Yeah, that’s it. That’s the April Fools joke you were all waiting for đŸ™‚

Fitness/Performance/Sport: 

A. 12 min; One set every 2 min for 12 min
2x Clean Extension + 2x Power Clean
F: Hang High Pull x2 + HPC x2

B. 15 min AMRAP;
200m run
10/7x Strict Chin Up [M/W] 10/7x Dips [M/W] rest 1 min after each round

F: Jumping Pull Ups/Hand Release Push Ups

P: Banded or strict [get as many strict first, then go to banded]/Static or Ring Dip

S: Strict Chin Up + Ring Dips
Fusion; 7:30am + 6:30pm
2 sets through;
4 min on, 2 min off [8 intervals total] 1. 3x Burpee, 3x Pull Ups
2. 5x Wall Ball, 5x V-Ups
3. Row for Cal

no additional rest period other than the 2 min period
This weekend at the box!

1. Full schedule Friday & Saturday. We are closed on this Sunday for Easter.

-Fusion Classes are ON for 7:30am AND 5:30pm on Friday Night!

-Saturday 9am is all structural & body composition based lifting & some cyclical conditioning to finish ya off.

10am is the always popular partner WOD. You don’t need to come in with a partner…but if you’re like Nikki & EJ…you just might leave with one đŸ™‚

11am is Barbell Strength! If the weights in the Open held you back, or you just love getting stronger with improved technique – this is the class for you.

And…1pm on Saturday is TEAM High Voltage! If you want to step up your training to the next level, then this is the group for you.

With this first TEAM session after the Open, you’d be fine if you wanted to train at one of the earlier classes in the day. We’ll be going over upcoming training needs & goals for the year, working on some skillz, and playing some of our favorite GRID games!

2. The Spring into Summer 24 Day Challenge is already half way sold out! 

Be summer ripped BEFORE Memorial Day…

The Spring into Summer 24 Challenge Info is:

-24 Days, includes all the supplements & shakes, detailed meal plans, and check-ins/measurements.

-Initial intake days [pre-measurements for baseline assessment] takes place Friday, April 17. You will get your products here.

-The 24 Day Challenge starts Monday, April 20!

-There are only 10 spaces available total…and only 5 remaining. Sign up is by the whiteboard.

—————————–

Friday’s Training:

Fitness/Performance/Sport

A. Partner Rowing Competition

B. Running Cindy;

20 min AMRAP

Run 200m

+3 rounds of Cindy

5x Pull Ups

10x Push Ups

15x Squats

F; 3Ring Row +6x push ups + 9x Squats

P/S: As Rx’d

Fusion [7:30am + 5:30pm]

Warm up w/partner row competition

then;

‘Fusion Gone Bad”

3 rounds; 1 min per station, rest 1 min after all 5 stations are complete

1. Slam Ball

2. Push Ups

3. Striders [Jumping Lunges – sub to lunges]

4. DB Push Press

5. Row for Cal