An Exciting HALLOWEE-kend!!

We certainly hope you all had an amazing long weekend with your families and friends (and maybe even came in for a workout or two).

Honestly I’ve been SO excited to spill the beans on what we’ve got for you this month that it’s been REALLY hard for me to keep the secret!

Now is the time of year that I really feel like we officially start the countdown for the big holidays AND the end of the year!

In that spirit, we have an awesome gift offer for everybody this year.

For the whole month of December, we’ll be running a special promotion where you can buy a “gift membership” for a friend or family member for only $100!

It’ll get them 1 month of unlimited CrossFit classes so they can kick off their new year right and join in on all of the awesome fitness and fun that we’ve always got here at High Voltage!

…BUT THAT’S NOT ALL!!!

When you buy this special promo offer for someone else, once they redeem the offer you also get YOUR membership discounted to $100 for that month!

You read that right!  In the spirit of giving this holiday season, we want everybody to be taken care of and feel the love.

Check out the offer right here: http://www.crossfithighvoltage.com/promo/

OR you can also purchase it at ANY of our self service kiosks at the box.

Best of all when you buy one come on by the office and we’ll give you a super cool looking gift card for the offer like the one you see above that you can put right in someone’s stocking, card, or just hand it to them!

Speaking of holidays, don’t forget our Holiday Party is just 2 weeks away on Saturday, December 12 @ 7pm!  Haven’t RSVP’d yet?  Do it here: https://www.facebook.com/events/907266949352699/


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle:

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Do 2 Sets total.
B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; EMOM x 3 Sets
C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; EMOM x 3 Sets
D: Practice: Split Jerk Clusters (1.1.1.1.1)* (“.” self time 20 sec rest between 1 rep); Rest approx. 90 sec-2 Min between sets. 3 TOTAL ROUNDS.

WOD: PULLING ENDURANCE:
15 MIN COUNTDOWN CLOCK

50 RING ROWS (yes, everybody)
+
AMRAP IN TIME REMAINING:
1 ROPE CLIMB
5 HSPU
15 KB SWINGS

Fusion (6:30pm):

All DB’s All The Time!:

AMRAP 8 MINUTES:
1 MIN AIR ASSAULT
1 MIN DB BURPEES (no jump)

REST 2 MIN / ROTATION

AMRAP 8 MINUTES:
1 MIN ROW
1 MIN DB PUSH PRESS

REST 2 MIN / ROTATION

AMRAP 8 MINUTES:
1 MIN 10 M SHUTTLE RUNS
1 MIN DB THRUSTERS

Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: CLEAN WEEK 3

A: Drill #1: 5 Reps x Angel Drops (with PVC, or empty BB). Coach to count 10 SECOND HOLD IN “Arch Angel” position
B: Drill #2: Hit and Catch:
5 Reps hips to barbell – feel contact and rattle
+
5 Reps hips to barbell “hit” and then “catch” or “under”
C: Drill #3: Hit and Catch – with Superman Pull
10 Reps Superman pull from knees
+
10 Reps Superman Pull from Knees – through finish (hips and under)
D: EMOM x 6 Minutes – 5 Reps Hang Clean

WOD: TEAM RELAY – Teams of 3 (if possible) – one person completes a round, tags next and waits turn.

AMRAP in 15 MINUTES:

30 DOUBLE UNDERS
100 M SPRINT
10 BURPEES

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

PART A: BARBELL WORK (15 MIN)

3 SETS:
A1: Barbell RDL (Deadlift from top down to knee with hold) @ 30X1; 6 Reps; rest 30 sec
A2: Barbell Good Mornings; 8 Reps; rest 30 sec
A3: Hollow Body Hold (Max compression) x 30 Sec / Rest 30 Sec

WOD: 3 ROUNDS… (27 MIN PROGRAM)

3 MIN CAP: 400 M RUN (score time, rest time remaining)
+
3 MIN CAP: 500 M ROW (score time, rest time remaining)
+
3 MIN CAP: 2 MIN. MAX CAL AIR ASSAULT / REST 1 MIN
We certainly hope you all had an amazing long weekend with your families and friends (and maybe even came in for a workout or two).

Honestly I’ve been SO excited to spill the beans on what we’ve got for you this month that it’s been REALLY hard for me to keep the secret!

Now is the time of year that I really feel like we officially start the countdown for the big holidays AND the end of the year!

In that spirit, we have an awesome gift offer for everybody this year.

For the whole month of December, we’ll be running a special promotion where you can buy a “gift membership” for a friend or family member for only $100!

It’ll get them 1 month of unlimited CrossFit classes so they can kick off their new year right and join in on all of the awesome fitness and fun that we’ve always got here at High Voltage!

…BUT THAT’S NOT ALL!!!

When you buy this special promo offer for someone else, once they redeem the offer you also get YOUR membership discounted to $100 for that month!

You read that right!  In the spirit of giving this holiday season, we want everybody to be taken care of and feel the love.

Check out the offer right here: http://www.crossfithighvoltage.com/promo/

OR you can also purchase it at ANY of our self service kiosks at the box.

Best of all when you buy one come on by the office and we’ll give you a super cool looking gift card for the offer like the one you see above that you can put right in someone’s stocking, card, or just hand it to them!

Speaking of holidays, don’t forget our Holiday Party is just 2 weeks away on Saturday, December 12 @ 7pm!  Haven’t RSVP’d yet?  Do it here: https://www.facebook.com/events/907266949352699/


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle:

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Do 2 Sets total.
B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; EMOM x 3 Sets
C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; EMOM x 3 Sets
D: Practice: Split Jerk Clusters (1.1.1.1.1)* (“.” self time 20 sec rest between 1 rep); Rest approx. 90 sec-2 Min between sets. 3 TOTAL ROUNDS.

WOD: PULLING ENDURANCE:
15 MIN COUNTDOWN CLOCK

50 RING ROWS (yes, everybody)
+
AMRAP IN TIME REMAINING:
1 ROPE CLIMB
5 HSPU
15 KB SWINGS

Fusion (6:30pm):

All DB’s All The Time!:

AMRAP 8 MINUTES:
1 MIN AIR ASSAULT
1 MIN DB BURPEES (no jump)

REST 2 MIN / ROTATION

AMRAP 8 MINUTES:
1 MIN ROW
1 MIN DB PUSH PRESS

REST 2 MIN / ROTATION

AMRAP 8 MINUTES:
1 MIN 10 M SHUTTLE RUNS
1 MIN DB THRUSTERS

Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: CLEAN WEEK 3

A: Drill #1: 5 Reps x Angel Drops (with PVC, or empty BB). Coach to count 10 SECOND HOLD IN “Arch Angel” position
B: Drill #2: Hit and Catch:
5 Reps hips to barbell – feel contact and rattle
+
5 Reps hips to barbell “hit” and then “catch” or “under”
C: Drill #3: Hit and Catch – with Superman Pull
10 Reps Superman pull from knees
+
10 Reps Superman Pull from Knees – through finish (hips and under)
D: EMOM x 6 Minutes – 5 Reps Hang Clean

WOD: TEAM RELAY – Teams of 3 (if possible) – one person completes a round, tags next and waits turn.

AMRAP in 15 MINUTES:

30 DOUBLE UNDERS
100 M SPRINT
10 BURPEES

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

PART A: BARBELL WORK (15 MIN)

3 SETS:
A1: Barbell RDL (Deadlift from top down to knee with hold) @ 30X1; 6 Reps; rest 30 sec
A2: Barbell Good Mornings; 8 Reps; rest 30 sec
A3: Hollow Body Hold (Max compression) x 30 Sec / Rest 30 Sec

WOD: 3 ROUNDS… (27 MIN PROGRAM)

3 MIN CAP: 400 M RUN (score time, rest time remaining)
+
3 MIN CAP: 500 M ROW (score time, rest time remaining)
+
3 MIN CAP: 2 MIN. MAX CAL AIR ASSAULT / REST 1 MIN
Hey guess what!?!  It’s my favorite time of year, and this is my favorite weekend…Halloween is FINALLY here!

Lots of exciting things are headed your way that will blow your mind as the year comes to a close.

As we wrap up this year, there will be:

  • 2 all new ongoing programs announced
  • the start of CrossFit Kids on November 7 @ 9am
  • the wrap-up of our inaugural Paleo Challenge
  • the return of our Olympic Drills for Skills on November 7 @ 10am
  • annual Veteran’s Day “Three Wise Men” WOD
  • annual Black Friday “Deck of Cards” WOD
  • annual Christmas Eve “12 Days of Christmas” WOD

…and…drumroll please…

  • our Annual Holiday Party on December 12!

As if that wasn’t enough, you asked for it…you got it…

An ALL-NEW CFHV zip-up hoody and sweat pants!

I don’t know about you all, but I’m pretty freakin’ excited!

This weekend only one class on Saturday @ 10:00am it’s our “Hallo-WOD” for Halloween!  Family and friends are invited, and so are the kids!  Fun for the whole family!

However, if you still want to beast mode it with an adult buddy, there is a scaling option for that too.  Everybody is guaranteed a solid workout!

In an effort to get you all pumped for Saturday…I’m posting the WOD!  Scroll down and I’ll see you all this weekend!

Regular schedule on Sunday too!  Eat too much candy?? Come work it out at the Energizer WOD @ 10am on Sunday!


Friday’s Training:

CrossFit:

“WHITTMAN”

7 ROUNDS FOR TIME:

15 KB SWINGS (53/35#)
15 POWER CLEANS (95/65#)
15 BOX JUMPS (24/20″)

Fusion (7:00am & 6:30pm): *the final morning Fusion Class*

STATION 1: 3 SETS:

2 MIN BIKE + 1 MIN DB BURPEES (no jump)

REST 1 MIN

STATION 2: 3 SETS:

2 MIN ROW + 1 MIN SLAM BALLS

REST 1 MIN

STATION 3: 3 SETS:

2 MIN SHUTTLE RUN (use 100 M course from fan to driveway) + 1 MIN WALL BALLS


Saturday’s Training:

THE “GIRLS” GO TRICK OR TREATING!

In teams of 2-4, sharing the work, only one person can work at a time. Scale loads as needed for continuous effort. Complete all of the following for time:

“FRAN-kenstein”
21 Thrusters (w/30# WALL BALL)
21 Pull Ups
200 M (w/30# WALL BALL) Run
15 Thrusters
15 Pull Ups
200 M (w/30# WALL BALL) Run 9 Thrusters
9 Pull Ups
200 M (w/30# WALL BALL) Run
+

“Scared as HELL-en”

3 Rounds:
400 M Run* 200 M/each (w/30# WALL BALL) Run
21 KB Swings (53/35#)
12 Pull Ups

+

“JACKIE-O-Lantern”

1000 M Row
50 Thrusters 200 M (w/30# WALL BALL) Run
30 Pull Ups