What is CrossFit?
CrossFit is a strength and conditioning system built on constantly varied, functional movements executed at high intensity. So what does that mean? Let’s break it down. Strength and Conditioning: CrossFit promotes all aspects of fitness, instead of focusing narrowly on just one. Constantly Varied: A different workout every time means CrossFit is never boring! Functional Movements: CrossFit exercises are based on movements the human body is designed to do, and needs to do every day. High Intensity: Working hard is essential, and CrossFit training helps you work your hardest, to get your best results. Last but not least, Scalability: Every exercise can be scaled to your level. If you can’t lift a barbell, start with a broomstick! You’ll still get amazing results, by listening to your body and scaling up when you’re ready.
For articles, videos, forums, and all the latest CrossFit news, visit the official home of CrossFit at the CrossFit Journal.
CrossFit Valley of the Moon
At CrossFit Valley of the Moon in Sonoma, you’ll find a supportive, enthusiastic community of instructors and members waiting to welcome you to CrossFit. Our community is about getting fit, achieving goals, and helping each other become better. From professional athletes, to moms and dads, we have no expectation other than the desire to work hard. With hard work comes success and results, and that is what we are forging here at CrossFit Valley of the Moon. Hard working, successful individuals. Stop by to see what our community is about, and join us in making our community stronger.
We are bringing back Barbell Club this Fall!
This go around we will be meeting once per week on Monday nights at 7pm. During this session we will be lifting some weights, taking time to shore up technique issues and reinforce good habits, as well as, going through “homework” programming for the week. This work can be added into your training at your best discretion and time. Here is the template for BBC.
Open Strength Cycle September 1-28
All 4 Weeks programming and Classes: $40
1 Night per week
Extra Workouts Programmed per week
Drop in: $20 per class
As a group, we will be participating in the 2019 Fall Whole Life Challenge. This is a “whole life” challenge that encompasses looking at sleep habits, hydration, exercise, mobility, and of course nutrition. This will be our fourth run through of a WLC and have seen time and time again the importance of this challenge for our members. This challenge will begin on September 28thand is a 6-week challenge. There is early registration pricing going on right now that I recommend jumping on! For those of you that have participated in the past, you know this is a great way to get back on track with healthy habits. If you have not previously participated, this is a great way to establish some new habits and maybe kick some bad ones. If you have any questions, please ask Spenser or Alicia. We will kick off the Whole Life Challenge with a “whole life” skill class, Wednesday, September 25that 6pm to set some realistic goals, review nutrition guidelines and answer any questions about the challenge.
Sign up by 8/18 and the cost is only $24!
Here is the link to the WLC website where you can read up on all of the details of the challenge. And as with the Open please feel free to ask us any questions next time you are in.
HELL WEEK 2019
5 Rounds for Time:
50 Step ups 20/15 45/35
15 Cleans 135/95
50 Step ups 20/15 45/35
10 Snatch 135/95
115/75 +10 min
95/65 +15 min
less than 95/65 + 20 min
less than 45/35 on step ups +10
no weight on step ups +16
Check the back board for some options in accessory strength development workouts! New ones to be posted weekly, through the month.