#allinthefamily #instagram

#allinthefamily #instagram

#allinthefamily #instagram

Obviously Steven Kiefer and son Lennox know how to cool down after a tough WOD!  It’s one of my favorite pictures of the day!

You may have noticed that after a short hiatus over on Instagram, CrossFit High Voltage is back with a vengeance today!  I’ve encouraged all the Coaches to post funny, thought provoking, inspiring, or just plain random images and videos to our Instagram page.  It’s time to step up our social media game and show the world all the great things happening over at our box!

Our community has been really great lately showing us the love all over the internet and I want to keep the ball rolling! #momentum.  To be fair, I’m not the most tech-savvy person in the world…or really tech savvy at all.  That’s what #daddychico is for!

See the theme here? That’s right!  It turns out that this: # isn’t isn’t just a symbol to denote how many pounds you just PR’d with.  It’s a way to spread your love of CrossFit, share with our community, and show your friends and family what you’re doing over here every day!  #learning.

I encourage you all to follow #cfhv on Instagram and start sharing YOUR favorite pics and videos and memories with us and everybody else.  Let’s let the world know how much fun we’re having with our #besthouroftheday!

DON’T FORGET OUR FIRST TEAM TRAINING IS THIS SATURDAY 11:00AM-12:30PM!!!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: TEMPO PUSHING:

4 SETS:
A1: Close Grip Bench Press @ 30X1; 4-6 Reps; Rest in rotation
A2: Dips/Jumping Ring Dips @ 30X1; 4-6 Reps; Rest in rotation

WOD: Pulling Endurance – FOR TIME:

30 CALS ON ROWER
30 POWER CLEANS (#135/95)
30 T2B
30 RING ROWS (or 20 C2B PULL UPS OR 10 MUSCLE UPS)

Fusion (7:00am & 6:30pm):

AE LADDER – NOTE – C & D can be run in 2 groups, one starts and C, one at D, then switch (equipment use). All other sets in unison:

A: AMRAP 3 MIN – JUMPING JACKS*
* E30 SEC STOP AND DO 2 PUSH UP / ROLL UPS

REST 1 MIN

B: AMRAP 5 MIN – BOX STEP UP/DOWNS*
*E30SEC – STOP AND DO 3 AIR SQUATS ON TOP OF BOX
*E60SEC – STOP AND DO 3 SIT UPS

REST 1 MIN

C: AMRAP 7 MIN – 100 M SHUTTLE RUNS*
*EVERY 100 M STOP AND DO 5 TUCK JUMP BURPEES

REST 1 MIN

D: AMRAP 7 MIN – 200 M ROW*
*EVERY 200 M STOP AND DO 5 BURPEE OVER ROWER

REST 1 MIN

E: AMRAP 5 MIN – BOX STEP UP/DOWNS*
*E30SEC – STOP AND DO 3 AIR SQUATS ON TOP OF BOX
*E60SEC – STOP AND DO 3 SIT UPS

REST 1 MIN

F: AMRAP 3 MIN – JUMPING JACKS*
* E30 SEC STOP AND DO 2 PUSH UP / ROLL UPS


Thursday’s Training:

CrossFit: (4:30pm is Advanced Class and test-in):

Allow 5-6 Minutes per Station (2 Sets of each) – Approx. 20 MIN:

STATION A: 2 SETS:
A1: Transverse Bridging (3 Levels) x 10 Reps (or 5 Each Side); 30 Sec Rest
A2: Bridge Press Ups x 5 Reps
A3: 10 M Bear Crawl + 10 M Crab Walk

STATION B: 2 SETS:
B1: Monk Sit Ups x 10 Reps (Perfect, strict, and slow); 30 Sec Rest
B2: Neg. Body Levers x 5 Reps
B3: 20 M x Inchworm Walk + Push Up

STATION C: 2 SETS:
B2: Prisoner Squats x 8 Reps; 30 Sec Rest
B3: 10 M Duck Walk + 10 M Horse Walk

CONDITIONING: 3 SETS

:50 Hard Effort Air Assault / :10 Rest – Transition
:50 Hard Effort Row / :10 Rest – Transition
:50 Hard Effort Burpees / 1:10 Rest

 

Fitness (6:30pm):

3 SETS – ALTERNATE STATIONS, IN ORDER, EVERY 2 MINUTES (21 MIN):

0-2: 6 Back Squats (perfect) / rest time remaining
2-4: 12 Walking Lunges (DB if adv.) – TOTAL STEPS
4-6: 24 Step Ups (facing box) – TOTAL STEPS
6-7: REST 1 MIN

WOD: AMRAP 15 MINUTES:

20 DOUBLE UNDERS / 40 SINGLES
20 DB SNATCH (ALT.)
20 SIT UPS