New Media! …and a big announcement coming on Monday!

New Media!  …and a big announcement coming on Monday!

New Media! …and a big announcement coming on Monday!

Hey everybody the weekend is finally here!!

Check out this awesome animation that our very own “Mayor” Jeff Hopkins made with our new logo!  You may have seen it’s debut on the big screen at our big Open House bash last Sunday.

Love it? Wanna use it as your screen saver for your computer?  Rep your box, and have a reminder every time you look at your computer screen that it’s time to train!  Here’s the full size link:

https://drive.google.com/a/crossfithighvoltage.com/file/d/0B0hk3k9hT-e1Rzg3cWw0Z29BbXc/view

This weekend we have the massively popular “Shred Sesh” at 9am on Saturday, followed by Team/Partner WOD at 10am on Saturday.  Both are being coached by our Head of Programming, Sarah Bowling!  Get the best training possible right from the very person who wrote it!

Don’t forget, no barbell for August as we get ready for our next Barbell Cycle this Fall.  Separation makes the heart grow fonder.

Then on Sunday at 10am is our Energizer Class, this week with Coach Jose!  This is a great class for each Coach to write their own WOD and show their unique individual style, get creative, and have fun.  Last week’s class was amazing and a great workout.  It really kicked my butt!

What an awesome weekend!

Get your rest Sunday night, because Monday’s blog I’ll have some HUGE announcements about some upcoming programs.

I’ll just tease you that we have not one… but TWO new classes coming!

AND a majorly popular competition for our gym is returning in September, and we’ll have news about that too!

For one last time: This weekend is your last chance for the new t-shirt pre-order!  Sign-Up in the lobby!!

See you all Monday!

 


Friday’s Training:

CrossFit:

“DT”:

5 RFT:

12 DEADLIFTS (#155/ 105)
9 HANG POWER CLEANS
6 JERKS

Scale loads as needed. Too beat up from the week?  No need to skip the day, there’s always:

OPTIONAL WOD: “JERRY”:

1 MILE RUN
2 K ROW
1 MILE RUN

FOR TIME

Fusion (7:00am & 630pm):

0-9 MIN: STATION A: IN 3 MINUTES COMPLETE: 

10 WALL BALL SHOTS
10 BOX JUMP / STEP UPS
100 M RUN
REST TIME REMAINING, THEN REPEAT FOR 3 MORE CYCLES (9 MIN TOTAL)

9-12 MIN: REST 3 MINUTES AND ROTATE TO STATION B

12-21 MIN: STATION B: IN 3 MINUTES COMPLETE:

10 KB SWINGS
10 PULL UPS / RING ROWS
100 M RUN
REST TIME REMAINING, THEN REPEAT FOR 3 MORE CYCLES (9 MIN TOTAL)

21-24 MIN: REST 3 MINUTES AND ROTATE TO STATION C:

24-33 MIN: STATION C: IN 3 MINUTES COMPLETE –

10 DB PUSH PRESS
10 BURPEES
100 M RUN
REST TIME REMAINING, THEN REPEAT FOR 3 MORE CYCLES (9 MIN TOTAL)