Member Appreciation- that’s YOU!

It’s going to be a Summer of appreciation here at CrossFit High Voltage.

As you all know, the end of this month we have our BIGGEST event of the year: Memorial Day Murph.

It’s FREE, it’s FUN, and it’s open to FRIENDS & FAMILY.

That’s just the kick-off to Summer though.

We want to show you how much we’re feeling the love, by spreading it around.

We’re looking to organize a bunch of cool, exciting, & fun community events for the Summer, and we want YOUR help!

Baseball game? Paintball day? Beach day? Hike? Camping Trip?

We want to know what you guys want to do.  What would be something that you’d enjoy doing outside of the gym to get to know your fellow community members a little better?

Sound off in the comments!  Let’s get the conversation going and make this the best Summer ever!


Wednesday’s Training:

CrossFit:

Group Warmup

5 MIN SKILL WORK: HSPU / INVERSIONS

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PULLING Wk 2 TEMPO:

3 TOTAL SETS:
A1: 3 REPS Strict Negative “Quarters” Pull Ups; REST 30 sec between each REP.

A2: 4 Position hold for 5 seconds each:
* Chin Over Bar
* 1/4 Pull Up
* 1/2 Pull Up
* 3/4 Pull Up

A2: 1 Set Pull Ups – AMRAP UNBROKEN (May be at level used for WODS: ring rows, jumping negatives, strict, kip, butterfly, weighted, etc.); rest 60 sec

WOD: PUSHING ENDURANCE – 20 MIN AMRAP:

20 PUSH PRESS (#115/75 – scale to DB’s)
20 BOX JUMP (24/20″)
10 LOW RING PUSH UPS (scale to modified push ups)
10 BAR-HOPPING BURPEES
5 PULL UPS (Scale as needed)
5 DIPS OR (1-3 MU Var.)

Fusion (6:30pm):

40 MIN AMRAP / CHIPPER:

500 M ROW
400 M RUN
30 AIR SQUATS
20 BURPEE-BOX JUMP/STEP UPS
10 PULL UPS / RING ROWS

momWOD:

A: Group Warmup

B: Strength, Technique & Development: Upper Body Pushing – Barbell

WORK: EMOM x 8 MINUTES: 2 x Strict Press + 3 x Push Press (all unbroken); add weight as earned

C: WOD: ALT EMOM 16 MIN (4 STATIONS, 4 SETS):

MIN 1: ROW 40 SEC / REST 20
MIN 2: BURPEES 40 SEC / REST 20
MIN 3: AIR ASSAULT BIKE 40 SEC / REST 20
MIN 4: JUMP ROPE 40 SEC / REST 20


Thursday’s Training:

CrossFit:

Group Warmup & Mobility

Gymnastics Progression – 10 Minutes HSPU / INVERSIONS

Conditioning: More Running:) – Compete as much of this program as you can in 35 MIN TIME CAP.

Run 200 M / Walk 100 M x 6 sets
Run 400 M / Walk 200 M x 4 sets
Run 800 M / Walk 400 M x 2 sets

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

Group Warmup & Mobility

Strength, Technique & Development:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 30 sec
A2: Single Arm KB Waiter’s Carry x 20 M Each arm; rest 30 sec
A3: DB Push Press x 12 Reps (unbroken); rest 30 sec

WOD: ALT EMOM STATION ROTATION 16 MIN (4 STATIONS, 4 SETS)

MIN 1: ROW 40 SEC / REST 20
MIN 2: PUSH UPS/ ROLL UPS 40 SEC/ REST 20
MIN 3: AIR ASSAULT BIKE 40 SEC / REST 20
MIN 4: BOX JUMP / STEP UPS 40 SEC / REST 20

CASH OUT: 100 SIT UPS!