I’ve told you all the date for some time (it’s December 12) but now it’s time to go live!
Come join us as we celebrate the holidays and the year comes to a close. The theme is “snowed in”, so we’ll be decked out all in WHITE!
This year our Holiday Party will take place on Saturday, December 12 at CrossFit High Voltage from 7pm-12am. With our “snowed in” theme, dress for fun in whites, blues, and silver.
We will be providiing entree style food, appetizers and desserts, but we’d love to try your favorite dishes too so please bring something to share if you’d like!
DJ & bartender will be provided so leave the kiddies at home, but don’t be afraid to bring adult family and friends!
A sheet will be posted in the gym for you to write what you are bringing. One year we had all booze and no mixers, not the worst problem but…
Also let’s not forget that we’ll have Annual Awards! Every year we honor some special members in a number of categories recognizing their hard work and dedication throughout the year!
It’s one of my favorite nights of the year and I can’t wait to see you all there!
An invite will go out on Facebook TOMORROW for you all to RSVP!
Technique & Development: GERMAN VOLUME BACK SQUAT:
German Volume Back Squats: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.
Advanced: Working 7 Sets of 7 Reps / 2 MIn Rest @ 85% of 1RM
WOD: AMRAP 15 MINUTES:
30 PUSH UPS (Adv. Hand-Release)
30 WALL BALL SHOTS
STATION A ROTATION:
MIN 1: AIR ASSAULT
MIN 2: DB THRUSTERS
MIN 3: BURPEES
MIN 4: REST
x 4 SETS
REST 2-3 MINUTES
STATION B ROTATION:
MIN 1: ROW
MIN 2: DB SNATCHES
MIN 3: BOX JUMPS
MIN 4: REST
x 4 SETS
CrossFit (4:30pm is advanced and requires test-in):
A: LOCOMOTION FLOW (Group warmup & mobility):
8 MIN AMRAP @ WARMUP PACE:
10 M SPIDERMANS / LIZARDS X FLOOR
10 M OSTRICH WALKS X FLOOR
10 X TRANSVERSE BRIDGES / PRESS UPS
20 M SA KB WAITER’S CARRY (EACH ARM)
20 KB SWINGS
B: CORE WORK
B1: :45 ALT. SINGLE LEG KICKS STRICT / :15 REST
B2: :45 HOLLOW BODY HOLD (AS MUCH COMPRESSION) / :15 REST
x 3 SETS
C: ROW PACE PRACTICE + CORE CASHOUT
ROW 3 MIN @ 16 s/m (DAMPER ON 10)
ROW 2 MIN @ 18 s/m (DAMPER ON 10)
ROW 1 MIN @ 20 s/m (DAMPER ON 10)
REST 2 MIN
3 MIN MAX REP TTB (Scale as needed)
2 MIN MAX REP BOX JUMPS / step downs
1 MIN MAX REP TTB (Score is total t2b)
Fitness (7:ooam & 6:30pm):
STRENGTH, TECHNIQUE & DEVELOPMENT:
A1: STANDING DB STRICT PRESS @ 40X2; 8 Reps; Rest in rotation
A2: MAX REP PERFECT PUSH UPS in 30 SECONDS / Rest in rotation
WOD: 20 MIN AMRAP:
10 RING ROWS
10 BOX JUMPS
10 SIT UPS
2 00 M RUN