The Big week wrap-up!

Oh man, what an incredible weekend that just flew by!  One of the things was our annual Coach’s Holiday Dinner where we were able to talk about all of the awesome things we’re going to be bringing your way in 2016!

There was so much happening it’s hard to know where to start…so I’ll just start with the obvious.

You’ll notice a whole new look yet again at our High Voltage.  We’ve been busy moving in a lot of new equipment from our recent merger.

What can you expect?

  • all new barbells
  • more kettlebells (including two at 88#!)
  • lots of fresh wall balls
  • 5 more rowers
  • a ton (or more literally a few tons) of new bumpers
  • a whole rack at 35# bumpers which we’ve never had before

Over the holidays I’ll also be installing another rig to finish out the far wall.  Don’t worry, it’ll be at exactly the same height and will be exactly the same bare steel pull-up bars.

To top it all off, I’ve ordered 2 more Air Assault bikes (which could be good or bad depending on if you like working hard) that should be here before the week is out.

…speaking of new things coming in…

**Hoodies and sweat pants are here and they’re in the office!  Make sure to pick yours up and stay warm.  The feedback is already great on the comfort and warmth, and there has been some demand for more.  You tell us!  Want me to put in another order?  Make your voice heard and if it’s enough of you I’ll do it!

**Our schedule this week:

Monday/Tuesday/Wednesday: Normal schedule

Thursday (Christmas Eve): One class.  Special annual “12 Days of Christmas WOD” @ noon! Daycare provided!

Friday (Christmas Day): Closed.  Merry Christmas!

Saturday: One class.  Partner WOD @ 10am. Daycare provided!

Sunday: Regular schedule.  Energizer @ 10am.

**Gift Memberships still available through the rest of this month!  Get them at any kiosk or direct here: http://www.crossfithighvoltage.com/promo/

One last thing: Discount shirts from the ‘mis-print’ over the summer in the lobby.  Only $5!


Monday’s Training:

CrossFit:

PRE-WOD SKILL: 5 MINUTES PULL UP PROGRESSION

Strength, Technique & Development – WK 1 – Focus is Upper Body Pushing Strength – Dip Prep

5 SETS:
A1: Close Grip Bench Press x 12-15 UB Reps; rest 20 seconds
A2: Hanging Bent Knee to L-Sit x 15 Reps; rest in rotation

WOD: 14 MIN AMRAP

2 ROPE CLIMBS
4 HSPU
6 STRICT RING PULL UPS
8 UB DB PUSH PRESS
10 TOES 2 BAR

Fusion (6:30pm):

10 MIN AMRAP:
5 x 10 M SHUTTLE RUN
50 MOUNTAIN CLIMBERS
500 M ROW

REST 2 MIN

10 MIN AMRAP:
5 x 10 M SHUTTLE RUN
100 JUMPING JACKS
2 MIN AIR ASSAULT

REST 2 MIN

10 MIN AMRAP:
5 x 10 M SHUTTLE RUN
50 BOX STEP UPS
50 KB SWINGS (Light)

momWOD:

PART 1: FOCUS ON L1 PULL UP PROGRESSION

4 SETS:
A1: Horizontal Ring Rows @ 40X2; 6-8 Reps; Rest 30 sec
A2: Front Plank Hold (30 sec) / Rest 30 Sec rotation

PART 2: PUSHING ENDURANCE – ALT EMOM 18 MIN (6 SETS)

MIN 1: 8-10 DB SQUAT CLEANS
MIN 2: 8-10 DB PUSH PRESS
MIN 3: 8-10 PUSH UPS / ROLL UPS


**DUE TO POPULAR DEMAND WE ARE PUTTING UP ANOTHER PRE-ORDER FOR ADDITIONAL HOODIES & SWEATPANTS! IF YOU MISSED IT BEFORE, NOW IS YOUR CHANCE! ORDER WILL ONLY GO IN IF WE REACH AT LEAST 20 TOTAL**


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility
Tabata Style Warmup (:20 ON / :10 OFF) – 6 MIN WARMUP

DOUBLE ARM RUSSIAN KB SWINGS
MOUNTAIN CLIMBERS
SINGLE ARM KB SWING (R)
NO PUSH UP BURPEE
SINGLE ARM KB SWING (L)
SCORPIONS
DOUBLE ARM OH KB SWING
IRON CROSSES
KB SNATCH (or CLEAN & PRESS) (R)
SUPER MANS
KB SNATCH (or CLEAN & PRESS) (L)
GLUTE BRIDGES

PRE-WOD SKILL WORK: 5 MIN PULL UP PROGRESSION

STRENGTH, TECHNIQUE & DEVELOPMENT: ROMANIAN DEADLIFTS – TEMPO

4 SETS:
A1: Romanian Deadlift @ 40X1; 4-6 Reps; rest 20 seconds
A2: Clean Grip Deadlift (same weight as A1) x 8-10 UB Reps; rest at least 90 sec / in rotation

WOD: “HELEN” (15 min time cap)

3 ROUNDS FOR TIME:

400 M RUN
21 KB SWINGS (53/35#)
12 PULL UPS

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

Strength, Technique & Development:

7 SETS:

A1: Bench Press x 7 Reps; rest 30 sec
A2: Ring Rows x 7 Reps; rest in rotation

WOD: FOR TIME

50 WBS + 10 DUBS (2:1 SINGLES)
40 WBS + 20 DUBS
30 WBS + 30 DUBS
20 WBS + 40 DUBS
10 WBS + 50 DUBS