New CFHV Apparel!

Today is a special day at the gym as we honor Veterans Day.

The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.

Today we recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.

On Memorial Day, you can find a gym just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat.

Veterans Day is different as it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.  Suicide rates among returning soldiers are alarmingly high, and the foundation set up in honor of the Wise brothers aims to help raise awareness.


Wednesday’s Training:

CrossFit:

THREE WISE MEN:

“Jeremy”
4 MIN AMRAP:
5 Hang Squat Snatch (135/95#)
10 Burpees Over the Barbell

Rest 2 minutes

“Ben”
4 MIN AMRAP:
10 Power Cleans (135/95#)
20 Pull-Ups

Rest 2 minutes

“Beau”
4 MIN AMRAP:
15 Box Jump-Overs (24/20″)
30 Wall Ball Shots (20/14#)

Fusion (6:30pm):

Group Warmup & Mobility – Per Program:

AMRAP in 6 Minutes – at warmup pace:

10 M Duck Walk + 10 M Horse Walk
10 M Bear Crawl + 10 M Inchworm
20 M S.A KB Waiter’s Carry (10M each arm)
100 M Jog

CHIPPER – HOW MUCH CAN YOU DO IN 25 MINUTES?

50 KB Swings (light, russian)
50 Box Jump / Step Ups
50 Sit Ups

50 KB Swings
50 Burpees
50 Sit Ups

50 KB Swings
50 Jumping Jacks
50 Sit Ups

For Time. Or As Far As Possible in 25 Minutes.

5 Min Cool Down – Mobility with Coach.
Foam Roll and LX Ball Work.


Thursday’s Training:

CrossFit (4:30pm is advanced and requires test-in):

A: Complete AMRAP at warmup pace in 10 MINUTES:

10 M BEAR CRAWL X FLOOR
10 M INCHWORM X FLOOR
10 x Transverse Bridges (Alt directions) or Bridge Press Ups
5 x C&D’s
5 x HANGING ALT. STRICT LEG KICKS (Each leg)
50 M SINGLE ARM KB WAITER’S CARRY (Each arm)
1 x WALL WALK w/ 10 SHOULDER TAPS

B: Core EMOM (Alt. EMOM for 8 MINUTES – 2 SETS):

2 SETS: (Work :50 / Rest :10 at each station)

MIN 1: Monk Sit Ups
MIN 2: Hanging Flutter Kicks (From pull up bar)
MIN 3: Hollow Rock – Roll to Supermans
MIN 4: Dragon Flags or Slow Neg Leg Lowering Abs (hands under butt, lying down)

C: ALT. EMOM x 3 SETS (15 MINUTES):

MIN 1: :50 MAX EFFORT AIR ASSAULT / :10 REST
MIN 2: 12-15 x UB BOX JUMPS / Step Downs (AFAP) – Rest time remaining
MIN 3: :50 MAX EFFORT ROW / :10 REST
MIN 4: 12-15 UB KB SWINGS – Rest time remaining
MIN 5: 1 MIN REST

COOL DOWN CASH-OUT

Fitness (6;:30pm):

Strength, Technique & Development: UB Pushing Strength:

German Volume Bench Press!
AT 50% (or relatively scaled loads) perform the following. If scaled correctly, you should start dropping reps by set 6 or 7. Terminate the set if you fail. Rest 60 seconds. then continue with next set.

10 Reps x Bench Press x 10 Sets ; Rest exactly 60 seconds between sets.

WOD: 3 ROUNDS FOR TIME

400 M RUN
20 DB SNATCH (ALT ARMS, total reps)
20 RING ROWS
Today is a special day at the gym as we honor Veterans Day.

The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.

Today we recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.

On Memorial Day, you can find a gym just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat.

Veterans Day is different as it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.  Suicide rates among returning soldiers are alarmingly high, and the foundation set up in honor of the Wise brothers aims to help raise awareness.


Wednesday’s Training:

CrossFit:

THREE WISE MEN:

“Jeremy”
4 MIN AMRAP:
5 Hang Squat Snatch (135/95#)
10 Burpees Over the Barbell

Rest 2 minutes

“Ben”
4 MIN AMRAP:
10 Power Cleans (135/95#)
20 Pull-Ups

Rest 2 minutes

“Beau”
4 MIN AMRAP:
15 Box Jump-Overs (24/20″)
30 Wall Ball Shots (20/14#)

Fusion (6:30pm):

Group Warmup & Mobility – Per Program:

AMRAP in 6 Minutes – at warmup pace:

10 M Duck Walk + 10 M Horse Walk
10 M Bear Crawl + 10 M Inchworm
20 M S.A KB Waiter’s Carry (10M each arm)
100 M Jog

CHIPPER – HOW MUCH CAN YOU DO IN 25 MINUTES?

50 KB Swings (light, russian)
50 Box Jump / Step Ups
50 Sit Ups

50 KB Swings
50 Burpees
50 Sit Ups

50 KB Swings
50 Jumping Jacks
50 Sit Ups

For Time. Or As Far As Possible in 25 Minutes.

5 Min Cool Down – Mobility with Coach.
Foam Roll and LX Ball Work.


Thursday’s Training:

CrossFit (4:30pm is advanced and requires test-in):

A: Complete AMRAP at warmup pace in 10 MINUTES:

10 M BEAR CRAWL X FLOOR
10 M INCHWORM X FLOOR
10 x Transverse Bridges (Alt directions) or Bridge Press Ups
5 x C&D’s
5 x HANGING ALT. STRICT LEG KICKS (Each leg)
50 M SINGLE ARM KB WAITER’S CARRY (Each arm)
1 x WALL WALK w/ 10 SHOULDER TAPS

B: Core EMOM (Alt. EMOM for 8 MINUTES – 2 SETS):

2 SETS: (Work :50 / Rest :10 at each station)

MIN 1: Monk Sit Ups
MIN 2: Hanging Flutter Kicks (From pull up bar)
MIN 3: Hollow Rock – Roll to Supermans
MIN 4: Dragon Flags or Slow Neg Leg Lowering Abs (hands under butt, lying down)

C: ALT. EMOM x 3 SETS (15 MINUTES):

MIN 1: :50 MAX EFFORT AIR ASSAULT / :10 REST
MIN 2: 12-15 x UB BOX JUMPS / Step Downs (AFAP) – Rest time remaining
MIN 3: :50 MAX EFFORT ROW / :10 REST
MIN 4: 12-15 UB KB SWINGS – Rest time remaining
MIN 5: 1 MIN REST

COOL DOWN CASH-OUT

Fitness (6;:30pm):

Strength, Technique & Development: UB Pushing Strength:

German Volume Bench Press!
AT 50% (or relatively scaled loads) perform the following. If scaled correctly, you should start dropping reps by set 6 or 7. Terminate the set if you fail. Rest 60 seconds. then continue with next set.

10 Reps x Bench Press x 10 Sets ; Rest exactly 60 seconds between sets.

WOD: 3 ROUNDS FOR TIME

400 M RUN
20 DB SNATCH (ALT ARMS, total reps)
20 RING ROWS
Today is a special day at the gym as we honor Veterans Day.

The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.

Today we recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.

On Memorial Day, you can find a gym just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat.

Veterans Day is different as it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.  Suicide rates among returning soldiers are alarmingly high, and the foundation set up in honor of the Wise brothers aims to help raise awareness.


Wednesday’s Training:

CrossFit:

THREE WISE MEN:

“Jeremy”
4 MIN AMRAP:
5 Hang Squat Snatch (135/95#)
10 Burpees Over the Barbell

Rest 2 minutes

“Ben”
4 MIN AMRAP:
10 Power Cleans (135/95#)
20 Pull-Ups

Rest 2 minutes

“Beau”
4 MIN AMRAP:
15 Box Jump-Overs (24/20″)
30 Wall Ball Shots (20/14#)

Fusion (6:30pm):

Group Warmup & Mobility – Per Program:

AMRAP in 6 Minutes – at warmup pace:

10 M Duck Walk + 10 M Horse Walk
10 M Bear Crawl + 10 M Inchworm
20 M S.A KB Waiter’s Carry (10M each arm)
100 M Jog

CHIPPER – HOW MUCH CAN YOU DO IN 25 MINUTES?

50 KB Swings (light, russian)
50 Box Jump / Step Ups
50 Sit Ups

50 KB Swings
50 Burpees
50 Sit Ups

50 KB Swings
50 Jumping Jacks
50 Sit Ups

For Time. Or As Far As Possible in 25 Minutes.

5 Min Cool Down – Mobility with Coach.
Foam Roll and LX Ball Work.


Thursday’s Training:

CrossFit (4:30pm is advanced and requires test-in):

A: Complete AMRAP at warmup pace in 10 MINUTES:

10 M BEAR CRAWL X FLOOR
10 M INCHWORM X FLOOR
10 x Transverse Bridges (Alt directions) or Bridge Press Ups
5 x C&D’s
5 x HANGING ALT. STRICT LEG KICKS (Each leg)
50 M SINGLE ARM KB WAITER’S CARRY (Each arm)
1 x WALL WALK w/ 10 SHOULDER TAPS

B: Core EMOM (Alt. EMOM for 8 MINUTES – 2 SETS):

2 SETS: (Work :50 / Rest :10 at each station)

MIN 1: Monk Sit Ups
MIN 2: Hanging Flutter Kicks (From pull up bar)
MIN 3: Hollow Rock – Roll to Supermans
MIN 4: Dragon Flags or Slow Neg Leg Lowering Abs (hands under butt, lying down)

C: ALT. EMOM x 3 SETS (15 MINUTES):

MIN 1: :50 MAX EFFORT AIR ASSAULT / :10 REST
MIN 2: 12-15 x UB BOX JUMPS / Step Downs (AFAP) – Rest time remaining
MIN 3: :50 MAX EFFORT ROW / :10 REST
MIN 4: 12-15 UB KB SWINGS – Rest time remaining
MIN 5: 1 MIN REST

COOL DOWN CASH-OUT

Fitness (6;:30pm):

Strength, Technique & Development: UB Pushing Strength:

German Volume Bench Press!
AT 50% (or relatively scaled loads) perform the following. If scaled correctly, you should start dropping reps by set 6 or 7. Terminate the set if you fail. Rest 60 seconds. then continue with next set.

10 Reps x Bench Press x 10 Sets ; Rest exactly 60 seconds between sets.

WOD: 3 ROUNDS FOR TIME

400 M RUN
20 DB SNATCH (ALT ARMS, total reps)
20 RING ROWS
What a great week it’s been a the box!

TONS of 1 RM Snatch PRs on Monday, and I can’t help but think there’s something in the air since Oly Class returned last Saturday.  It’s one of my personal favorite classes to attend, and the Open will be here before you know it, so no time like the present to dial in your skills.

Tuesday pretty much crushed everybody’s legs with our tempo squat/lunge pairing, and then Wednesday became a poignant but fun day with our “Three Wise Men” tribute.

If you still aren’t coming on Thursdays, why not?  The training we do on that day is comprised of all of the rudimentary and supplementary work that we all need the most.

Stabilization and core control is paramount to all exercise and human movement, and Thursdays are your chance to get it every week.  If you love Shred Sesh on Saturday mornings, then Thursdays are perfect for you.

Regular schedule this weekend, don’t forget Olympic Drills for Skills is at 10am now.

We’ve also got CrossFit Kids Saturday @9:00am.  It got off to a great start and I can’t wait for the next one!

…as for that picture you see above…

I’m so excited to announce that on MONDAY I will be revealing our long awaited new CrossFit High Voltage zip-up hoodies and for the first time ever…sweatpants!

These will be up for pre-order through Thanksgiving weekend and will be in your hands well before Christmas!

These will be strictly pre-order, so we won’t have any extras in the lobby.  Get em while you can!

What will they look like?  A lot like the picture above.


Friday’s Training:

CrossFit:

PARTNER WOD – THE FURIOUS FIFTY:
Share work as needed, one person works at a time:

For time:
50 PISTOLS (May scale to HIGH BOX STEP UPS 30″ / 24″)
50 STRICT PULL UPS (May scale to RING ROWS)
50 SINGLE ARM RUSSIAN KETTLEBELL SWINGS (each arm)
50 OVERHEAD WALKING LUNGES (total steps with #45 / 25)
50 KIPPING PULL UP + TTB COMPLEX* (Scale to Jumping Pull Up + K2E)
50 PUSH PRESS (95/65#)
50 DEADLIFTS (225/155#)
50 WALL BALL SHOTS (20/14#)
50 BURPEE-BOX JUMPS
50 DOUBLE UNDERS (EACH PERSON)

Fusion (6:30pm):

ALT. EMOM x 30 MINUTES (10 SETS):

MIN 1: 100 M Sprint / rest time remaining
MIN 2: 10 Burpees (may do no-push up burpees for speed) / rest time remaining
MIN 3: 10 Box Jump/ Step Ups