Sweat with your Sweetie

Thank you to everyone that came out to our 1st mixer on Saturday night!  We had a great turn out and I’m pretty sure a good time was had by all…some people maybe even TOO good of a time.

The picture above is the only one I saw other than one of Dukes that is hilarious, but maybe NSFW.  Haha.  Please share YOUR photos!

It was such a great time, I think we’ll do it again soon…like maybe in about 8 weeks at the end of the Open.

That’s right!  The CF Games Open is on it’s way!  Make sure you register with CrossFit High Voltage as your affiliate here: http://games.crossfit.com/.  Our first Friday Night Lights is just 3 weeks away!  We have 24 people registered so far, but our gym goal is 100!

Don’t forget when you register to get your super cool 2016 wrist band!

CFHV Open t-shirt pre-order is over and the order is in.  Your shirts will be here by the end of next week, plenty of time to have them ready to wear for our first theme FNL on February 26!


Monday’s Training:

CrossFit:

A: Tabata-Style Blood Flow Warmup

B: Pre-WOD Skill: EMOM 5 – INVERSIONS / HSPU

C: Strength, Technique & Development – WEEK 1 – HANG CLEAN

Drill #1: 3 Reps of “Arch Angel” Drops w/ 10 sec hold
Drill #2: 5 Reps on Coach Cue
– Vertical Dip
– Torso Hinge
– Superman Pull
– Hit & Catch
Drill #3: PRACTICE EMOM – 5 X HANG CLEAN EMOM 6

D: WOD – 15 MIN AMRAP;

5 x DEADLIFT (HEAVY ~75% 1RM)
10 x HR PUSH UPS
15 x BOX JUMP OVERS
1 x ROPE CLIMB

Fusion (6:30pm):

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL SHOTS
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill WORK: 5 MIN INVERSION/HSPU PROGRESSION

C: Allow 5 Minutes to warmup Back Squat to working weight then:

E90SEC do one set of Back Squats (8,6,4,2) – adding weight, decreasing reps.

D: WOD (20 MIN TIME CAP):

5 ROUNDS:

3 MUSCLE UPS
10 x UB THRUSTERS (95/65#)
20 x UB WALL BALL SHOTS (20/14#)

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

3 SETS :

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

WOD: FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS
Thank you to everyone that came out to our 1st mixer on Saturday night!  We had a great turn out and I’m pretty sure a good time was had by all…some people maybe even TOO good of a time.

The picture above is the only one I saw other than one of Dukes that is hilarious, but maybe NSFW.  Haha.  Please share YOUR photos!

It was such a great time, I think we’ll do it again soon…like maybe in about 8 weeks at the end of the Open.

That’s right!  The CF Games Open is on it’s way!  Make sure you register with CrossFit High Voltage as your affiliate here: http://games.crossfit.com/.  Our first Friday Night Lights is just 3 weeks away!  We have 24 people registered so far, but our gym goal is 100!

Don’t forget when you register to get your super cool 2016 wrist band!

CFHV Open t-shirt pre-order is over and the order is in.  Your shirts will be here by the end of next week, plenty of time to have them ready to wear for our first theme FNL on February 26!


Monday’s Training:

CrossFit:

A: Tabata-Style Blood Flow Warmup

B: Pre-WOD Skill: EMOM 5 – INVERSIONS / HSPU

C: Strength, Technique & Development – WEEK 1 – HANG CLEAN

Drill #1: 3 Reps of “Arch Angel” Drops w/ 10 sec hold
Drill #2: 5 Reps on Coach Cue
– Vertical Dip
– Torso Hinge
– Superman Pull
– Hit & Catch
Drill #3: PRACTICE EMOM – 5 X HANG CLEAN EMOM 6

D: WOD – 15 MIN AMRAP;

5 x DEADLIFT (HEAVY ~75% 1RM)
10 x HR PUSH UPS
15 x BOX JUMP OVERS
1 x ROPE CLIMB

Fusion (6:30pm):

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL SHOTS
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill WORK: 5 MIN INVERSION/HSPU PROGRESSION

C: Allow 5 Minutes to warmup Back Squat to working weight then:

E90SEC do one set of Back Squats (8,6,4,2) – adding weight, decreasing reps.

D: WOD (20 MIN TIME CAP):

5 ROUNDS:

3 MUSCLE UPS
10 x UB THRUSTERS (95/65#)
20 x UB WALL BALL SHOTS (20/14#)

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

3 SETS :

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

WOD: FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS
This Saturday, February 13 we will have our 2nd Annual “Sweat with your Sweetie” WOD!

It was a lot of fun and a huge success last year.  This special workout will be IN PLACE OF our Oly Drills for Skills class for this week.

Grab your husband, wife, girlfriend, boyfriend, child, or any family member or friend and come enjoy this fun workout.  No significant other?  No problem!  There are sure to be plenty of stag “swole-mates” here for you to partner up with and crush the WOD!

As is tradition, all of our lady participants get a FREE rose just for coming by!  (Don’t worry fellas, we got your back!)

In other news:

Sign-up for the CrossFit Games Open is live!   We have 25 of you registered, but our goal is 100!  We’re a little less than 3 weeks out from FNL 1, so if you aren’t sure…ask a coach!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill EMOM 5: Inversions / HSPU

C: Strength, Technique & Development: BENCH PRESS CLUSTERS:
4 SETS:
C1: Bench Press (3.3.3) rest 30 sec
C2: Hanging Strict Alt. Leg Kicks x 10-12 reps each leg; rest 60 sec

D: WOD – FOR TIME:

21-15-9:
-CAL ROW
-PUSH PRESS (115/75#)

Fusion (6:30pm):

STATION A: AIR ASSAULT
EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION B: ROW
EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION C: KB & BURPEES
EMOM 8: 40 SEC EASY KB SWINGS / 20 SEC BURPEES AFAP (x 8 SETS)

CASH OUT: TABATA SIT UPS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES)

momWOD:

Barbell Strength – COMPLEX:

6 SETS:
6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP:

100 M RUN
10 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility:
3 MIN ROW OR BIKE
+
10 REPS EACH ARM – SINGLE ARM BEAR TO BRIDGE
10 REPS “YOGA” PUSH UPS
10 REPS DECK SQUAT TO BROAD JUMP
10 REPS RING DIP NEGATIVES (4 COUNTS DOWN) – may jump up or press up

B: GYMNASTICS PROGRESSION – WEEK 2 (15 MIN) – Inversions / HSPU

C: ASSAULT EFFORTS! (20 MIN TIME CAP)

6 SETS (Rest 1:1)

(15 CAL W / 20 CAL M) AIR ASSAULT
15 KB SWINGS (70/53#)

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

Barbell Strength – COMPLEX:

6 SETS:
6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP:

100 M RUN
10 BURPEES