The first rule about fight club

“The first rule about fight club, is that you don’t talk about fight club.”

Now let’s replace some of the words in this phrase to make it fit our first announcement today.

“The first rule about the CFHV mixer, is that you tell everyone about the CFHV mixer.”

Ok…so a little different vibe…but we’re still going to keep a cool, underground, and private room feel to our big mixer party.

No posters, no Facebook invites, no evites…we’re doing this 90’s house party style.  We want it organic, we want YOU involved, and we want everybody to be invited by somebody else.

We’ve made up the super cool “old school” invites you see in the picture above.  You know, like the ones you used to get for local rock n’ roll shows, a house party, or a college event back in the day.

They’ll be all over the gym this week, and we want all of you to grab one!  Invite people you see around the box, ask if they’ll be there!  Invite some of your friends that you think might like to meet an awesome community of people who like to work out together!

The details:

Our 1st CFHV Mixer Party!

THIS Saturday, February 6

7:30pm till ???

Simmzy’s

3000 W. Olive Av., Burbank, 91505

We’ve rented out the WHOLE 2nd floor just for all of you!  Two communities becoming one!  Drink, chat, and get to know the people you sweat in the trenches with every day!

Indeed we are stronger now than ever, and as we forge forward we can now set our sights on making our mark in the larger CrossFit community.  The first step to that has to do with our second announcement.

Up on the whiteboard now are slots and a “kettlebell meter” to track those of you who will be participating in the 2016 CrossFit Games Open!

You can either go to our website and click the link at the top of the homepage, or go directly to http://games.crossfit.com/ and register.

Make sure you choose ‘CrossFit High Voltage’ as your affiliate, and ‘High Voltage’ as your team.

Once you’re all registered put your name up on the white board along with your division (RX, scaled, masters), what year this will be for you participating in the Open, AND one simple goal for yourself to achieve during the Open.  I’ll update our meter every Friday with how many members are registered.  Our goal is 100!

…and that free gift I mentioned on Friday?

I’ll be announcing just what that gift is on Wednesday.  All you need to do to get one though is register!

Our first “Friday Night Lights” is on February 26, and the first WOD 16.1 will be released the day before, live worldwide at 5pm!

Pumped up yet?  Show your pride and get ready by pre-ordering one of our cool new CFHV CF Games Open 2016 shirts.  This is the LAST week for pre-order, and the shirts are all guaranteed to be here in time for FNL #1 on February 26!

Let’s have a great week and get ready to party!


Monday’s Training:

CrossFit:

 

Pre-WOD Skill – Transition Week – 5 Min Rope Climb Practice

Leg Strength – Transition Week – POLIQUIN LEGS

5 Minutes – Warmup BACK SQUAT to working weight. Must be a heavy 6.

Complete 3 SETS, rest exactly 2 Minutes after each set.

6 BACK SQUATS (HEAVY)
12 DB WALKING LUNGES (EACH LEG – 24 TOTAL)
24 RUSSIAN STEP UPS (EACH LEG – 48 TOTAL)
REST 2 MINUTES

Fusion (6:30pm):

ALT. EMOM 12:

MIN 1: 10 CAL ROW
MIN 2: 8 CAL AIR ASSAULT
MIN 3: 10 BURPEES (AFAP)

* If not able to complete work in under 45 seconds, scale back cals by 1 or 1.

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 15 KB SWINGS
MIN 2: 15 BOX JUMPS / STEP UPS
MIN 3: 10 BURPEES (AFAP)

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 40 SEC JUMP ROPE / rest 20
MIN 2: 10 ALT. JUMP LUNGES
MIN 3: 10 BURPEES (AFAP)

momWOD:

3 SETS:

A1: Standing Single Arm DB Push Press @ 40X2; 6 Reps each arm; rest 30 sec
A2: Perfect Push Ups / Roll Ups x 10-12 Reps; rest 60 sec

WOD: 20 MIN AMRAP:

10 Ring Rows
20 M Bear Crawl
10 Burpees
20 M S.A KB Waiter’s Carry (Each arm)
10 Box dips
200 M Run


Tuesday’s Training:

CrossFit:

Strength, Technique & Development: UB PUSH STRENGTH (TEMPO):

5 SETS:
A1: CG Bench Press @ 30X1; 8-10 Reps; rest 30 sec
A2: Hanging Alt. Strict Leg Kicks x 10-12 Reps; rest 60 sec (or rotation)

WOD: 15.3:

AMRAP 14 MINUTES:

7 MUSCLE UPS*
50 WALL BALL SHOTS (20/14#)
100 DOUBLE UNDERS

* Scale to 14 PULL UPS or RING ROWS + 14 RING DIPS or Var.

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

3 SETS:
A1: Strict Press x 6 Reps; rest 30 sec
A2: Push Press x 12 Reps; rest 30 sec
A3: Wall Ball Shots x 24 Reps; rest 2 minutes

WOD: 3 ROUNDS FOR TIME:

400 M RUN
15 BURPEES
30 SIT UPS