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The Journey Of A Thousand Miles…

Begins with a few clicks below! 

818-848-8804

Get Started Here!

The Journey Of A Thousand Miles…

Begins with a few clicks below! 

818-848-8804

You may have seen people around the gym start wearing the super cool wristbands you in the picture today.

Last year for the Open we did 5 different color wristbands to correspond with teams that were headed by our coaches.  All of you were split into competitive teams amongst each other during the Open.

While that was a lot of fun, this year we decided to do things a little different.

This year is all about putting the “unity” in community.  We want to recognize that we’re all on BIG team that is working together towards our fitness goals and recognition from the worldwide CrossFit community.

That’s why when you register online at http://games.crossfit.com/ and select CrossFit High Voltage as your affiliate, we’ll all get the same tri-color wristband.

That’s it!  All you have to do is sign up and you get one FREE so you can signify to the whole gym that you’re participating in the CF Games Open this year.

In line with the community theme, don’t forget our 1st Annual CFHV Mixer THIS Saturday, February 6 starting at 7:30pm!

We’ve rented out the entire second floor of Simmzy’s in Burbank so we can celebrate our awesome group of athletes coming together and getting to know each other a little better.

Want more ways to show you’re all in?

This is the final week for our CF Games t-shirt pre-order!  Sign up in the lobby by the door as you enter the gym if you want one.  Pre-order ends this Saturday, February 6!

Awesome job everybody on Monday’s leg workout!  Make sure you’re getting in your recovery with fish oil and plenty of foam rolling and mobility work!


Wednesday’s Training:

CrossFit:

Snatch Drill – Reviews & New: 3 reps each of:

1. Foot work
2. Arch Angel Drops
3. Hang Snatch

4a: Snatch Grip Deadlift
4b: 5 Reps x Snatch Grip Deadlift @ 1115
4c: 3 Sets of Snatch Grip Deadlift (1.1.1.1.1)*
*This cluster set is meant to have you pull 1 rep EVERY 10 seconds (5 Reps in a minute)

5: The Snatch – Put It All Together!
3 reps on Coach Cue

Work EMOM6: 3 Snatch

WOD: 12 MIN AMRAP:
10 BURPEES
10 POWER SNATCH (95/65#)
10 T2B

Fusion (6:30pm):

CARDIO KETTLEBELLS: COMPLETE THIS PROGRAM 2 X THROUGH FOR A 44 MIN PROGRAM:

STATION A: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

momWOD:

 3 SETS:
A1: Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2: Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

WOD: 3 SETS – Each set is for time. Rest 2 Minutes between sets:

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

Group Warmup:

8 MIN AMRAP @ Warmup Pace:
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
20 M SA KB WAITER’S CARRY – EACH ARM
5 x SCAP PULL UP + 5 SCAP PUSH UP + 5 COSSACK SQUATS

Gymnastics Progression – WEEK 1 (15 MIN) – INVERSIONS & HSPU

WOD: ALT. EMOM 16 (4 SETS):

MIN 1: 10 CAL (W) / 15 CAL (M) ROW
MIN 2: 8 CAL (W) / 10 CAL (M) AIR ASSAULT
MIN 3: 10 BURPEES AFAP
MIN 4: 100 M RUN

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


PART A:
 
Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

PART B: STRENGTH, TECHNIQUE & DEVELOPMENT (approx 15 min)

3 SETS:
B1: Rear – Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest in rotation
B2: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)