Party time!

You guys our 1st Annual CFHV Mixer is here!

  • When: THIS Saturday, February 6 @ 7:30pm-???
  • Where: Simmzy’s, 3000 W. Olive Av., Burbank, 91505
  • Who:  Everyone!  Old friends, new friends, family, and most importantly….YOU!

We’re celebrating our two communities becoming one!  We’re celebrating all of the accomplishments of the past year, and looking forward to the new year!  We’re celebrating the kick off to registration for the CrossFit Games Open!

Come out and enjoy each other’s camaraderie, make some new friends, get to know all of the people you sweat with every day, and meet and share your experiences with some of the people you may not have had a chance to meet yet.

We’ve rented out the WHOLE second floor of Simmzy’s, so we’ll have a nice safe private area for all of us to enjoy one another.

I’m so excited to celebrate with you all and can’t wait to see you there!

In other news (but no less important):

  • THIS SATURDAY is also the end of our pre-order for our awesome new 2016 CFHV Open shirt.  I’m really proud of the design on this one, and it’s your last chance to get the size and color you want!  Our first FNL theme will be this shirt, so get one now!
  • Registration is live for the Open.  Go to http://games.crossfit.com/  to sign-up and don’t forget to choose “CrossFit High Voltage” as your affiliate!

Regular schedule this weekend:

  • Shred Sesh & Kids @ 9am Saturday, Oly Drills for Skills @ 10am.
  • Energizer @ 10am Sunday.

Have a great weekend party animals!


Friday’s Training:

CrossFit:

In Teams of 2, Alternate Sets (1 person does complete set, then switch) until each person has completed 10 SETS. FOR TIME:

15 CAL ROW
15 PUSH UPS (Women 10 Push Up / Roll Ups)
15 AIR SQUATS

Fusion (6:30pm):

Station Rotation EMOM (:40 Work / :20 Rest)

Station 1: AIR ASSAULT (GO HARD!)
Station 2: BOX JUMP / STEP UPS
Station 3: BURPEES
Station 4: DB THRUSTERS
Station 5: HOLLOW BODY HOLD (max compression)
Station 6: REST 1 MIN

x 5 SETS

momWOD:

PART A: Group Warmup – Programmed:

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)

WOD: BODYWEIGHT FIGHT GONE BAD

Work 1 MIN for Max Reps at each station. Rest 1 MIN. X 3 SETS (total reps is score)

MIN 1: AIR SQUATS
MIN 2: BURPEES
MIN 3: BOX STEP UPS
MIN 4: SIT UPS
MIN 5: ROW (CAL)
REST 1 MIN
x 3