A special video message!

I promised it yesterday, and here it is!

Our resident Paleo Challenge leader, Arielle Zieja is here with a “Top 5” FAQ for you all regarding our 30 day challenge.

Challenge starts THIS Monday, October 26.  There is still time to sign up in the lobby!


Thursday’s Training:

CrossFit:

1 MIN 10 M DUCK WALK + 10 M HORSE WALK
1 MIN 10 M BEAR CRAWL + 10 M INCHWORM
1 MIN 10 M LIZARD + 10 M OSTRICH
+
5 x WALL WALKS (OR WTF)
5 x BRIDGE PRESS UPS

STATION A: 4 SETS (12 EMOM)

MIN 1: :40 AIR ASSAULT (MAX EFFORT CALS) / :20 REST
MIN 2: 10 UB BOX JUMPS / Rest time remaining
MIN 3: 1 MIN REST

2 MIN REST

STATION B: 4 SETS (12 EMOM)

MIN 1: 15 UB WALL BALL SHOTS / Rest time remaining
MIN 2: 10 EMPTY BARBELL THRUSTERS (#45/33)/ Rest time remaining
MIN 3: REST 1 MIN

REST AND SET UP FOR CORE CASH OUT:

TABATA STYLE ROTATION (:20 WORK / :10 REST)

Alternate movements every :30. Total 8 MIN

:20/:10 – Regular Sit Ups
:20/:10 – Flutter Kicks
:20/:10 – Crunch Twists (Side to Side)
:20/:10 – Hollow Body (Or Bent Knee) Holds
x 4 Total Sets (8 MINUTES)

Fitness (6:30pm):

Strength, Technique & Development: G.V Squats!

10 Reps x Back Squat @ 50% (1RM); Rest exactly 60 sec; x 10 SETS

WOD: 500 M ROW – FOR TIME:

Explain the intention of the benchmark. The intended stimulus (what you SHOULD feel at 100% max effort). Review ROW Technique first.

CASH OUT: 100 SIT UPS


 

  1. Don’t forget tomorrow we have 13 of our ladies competing in the Girls Gone RX Competition!  Check out the blog from Monday ( http://www.crossfithighvoltage.com/2015/10/18/strong-women-strong-gym/) for all the details!  We’d love to have as many of you as possible out to support!

  2. Our Guest Days continue today ALL day, and tomorrow (Saturday) at our 10am Partner WOD!

  3. No Oly Class tomorrow, but Oly returns for a BRAND NEW CYCLE on November 7 at a NEW TIME @ 10-11:30am!


Friday’s Training:

CrossFit:

HOLBROOK:

10 RFT

5 THRUSTERS (115/75#)
10 PULL UPS
100 M SPRINT
REST 1 MIN

Score is Fastest Round + Slowest Round.

REMEMBER: “JERRY” is always an alternate WOD option:

1 MILE RUN
2K ROW
1 MILE RUN

FOR TIME.

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

AMRAP 30 MINUTES:

500 M ROW
400 M RUN
30 SLAM BALLS
10 BURPEE-BROAD JUMPS