Final Countdown

The end of the year is here!  I’ve been blabbering on about reflection, celebration, changes, blah, blah, blah…

Let’s just finish out the week strong, have fun, and get ready for 2016.

  • Regular schedule today
  • New Year’s Eve: abridged schedule.  Class ONLY at 6:00am, 12:30pm, & 5:30pm.
  • New Year’s Day: One WOD at noon.  It’s a fun New Year’s 2016 themed WOD!
  • Saturday: One partner WOD at 10am. no Shred Sesh, no Oly Class, no CF Kids
  • Sunday: Energizer @ 10am.

Next week we return to all regular schedules, including CrossFit Kids and Olympic Drills for Skills Class.  If you missed out before or are new to the gym, NOW is that time to jump in and take advantage!

  • Our special holiday gift memberships end this week, and then they are no longer available.  Buy a gift one month unlimited membership for someone for $100, when they redeem the offer, your membership also become $100 for that month!  Get it at any kiosk or right here: http://www.crossfithighvoltage.com/promo/

 

  • We still have some equipment available for sale, but it’s going FAST!  All 3 CF Games boxes are gone, and 5 of the 6 large squat racks are gone!

 

  • Our second pre-order for hoodies and sweatshirts is up for ONE MORE WEEK.  If we don’t reach 20 pieces total, the order won’t go in and you’ll have to wait until next year.

Speaking of next year…

…be on the lookout for some BIG things at CrossFit High Voltage!


Wednesday’s Training:

CrossFit:

PRE SKILL 5 MIN: PULL UP PRACTICE

STRENGTH, TECHNIQUE & DEVELOPMENT: UNILATERAL LEG STRENGTH WK 4

3 SETS: On Coach Tempo
A1: DB Rear-Elevated Split Squats x 8 Reps (Each Leg) @ 30X1; Rest 30 Sec btw legs
A2: :30 V-UPS + 30 SEC REST;

WOD: Complete 3 SETS of each STATION:

STATION ROTATION A: 3 SETS
MIN 1: :45 MAX EFFORT AIR ASSAULT / :15 REST
MIN 2: :45 MAX REP SLAM BALLS / :15 REST
MIN 3: :45 FRONT PLANK HOLD / :15 REST
MIN 4: 60 SEC REST
+
STATION ROTATION B: 3 SETS
MIN 1: 20 x UB WALL BALL SHOTS (#20/14) / rest remainder of min.
MIN 2: 12-15 UB BB THRUSTERS (#45/35) / rest remainder of min.
MIN 3: :45 HOLLOW BODY HOLD (max compression / :15 REST
MIN 4: 60 SEC REST

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

35 MIN PROGRAM:
4 STATION ROTATION – 5 x 5 MIN EMOMS:

A: EMOM x 5
3 BURPEES + MAX REP WBS
REST 2 MIN – ROTATION

B: EMOM x 5
5 SIT UPS + MAX REP KB SWINGS
REST 2 MIN – ROTATION

C: EMOM x 5
3 BURPEES + MAX REP BOX STEP UPS
REST 2 MIN – ROTATION

D: EMOM x 5
5 SIT UPS + MAX REP SLAM BALLS
REST 2 MIN – ROTATION

E: EMOM x 5
30 SEC MAX EFFORT AIR ASSAULT + 30 SEC SLOW EASY PACE AIR ASSAULT

momWOD:

Strength, Technique & Development: LEG STRENGTH – THE FRONT SQUAT / THRUSTER

EVERY 90 SECONDS perform the following complex, adding weight as earned:

3 x Front Squat + 1 Thruster – E90SEC x 6 SETS (9 MINUTES)

WOD: FOR TIME:

EVERY MINUTE ON THE MINUTE YOU MUST STOP AND DO 3 BURPEES. FINISH THIS LIST FOR TIME:

21 KB SWINGS
21 BOX JUMPS / STEP UPS
15 KB SWINGS
15 BOX JUMPS / STEP UPS
9 KB SWINGS
9 BOX JUMPS / STEP UPS



Thursday’s Training:

CrossFit:

PART A: GROUP WARMUP & MOBILITY – PER COACH

PART B: GYMNASTICS SKILL WORK (15 MINUTES) – TEST LEVELS

PART C: WOD SUPPLEMENTARY (20 MIN ):

:30 100% MAX EFFORT AIR ASSAULT + :30 EASY EFFORT AIR ASSAULT x 4 MIN

REST 1 MINUTE

:30 MAX REP PUSH UPS + :30 FRONT PLANK HOLD (TOP OF PUSH UP) x 4 MIN
UPSCALE :30 MAX REP HSPU + :30 HS HOLD x 4 MIN

REST 1 MINUTE

:30 MAX REP ROW CALS + :30 EASY EFFORT ROW x 4 MIN

REST 1 MINUTE

:30 MAX REP SIT UPS / V-UPS + :30 HOLLOW BODY HOLD (max compression) x 4 MIN
UPSCALE :30 MAX REP T2B + :30 L-SIT (or BENT KNEE HANG) Hold x 4 MIN