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.
Owners Spenser Scott and Alicia Rocha are passionate about introducing everyone to the benefits of CrossFit training. Spenser grew up in his parents’ gym, right here in Sonoma. He was well versed in fitness theory when he discovered CrossFit. After seeing the benefits for himself, he was determined to open a dedicated CrossFit space and share it with as many people as possible. Alicia was a college athlete, who now finds herself with a busy work schedule that doesn’t leave time for team sports. She loves that CrossFit keeps her in top shape, in just a few hours a week!
All of the instructors at CrossFit Valley of the Moon are CrossFit certified, and there to help you do your personal best. Drop in for a free class, and see what you’ve been missing!
Upcoming Events
6 am Classes!
We will be staring our 6 am morning classes Tuesday April 24th. We will be offering 6 am classes both Tuesday and Thursday mornings. See you then! Click HERE for full class schedule.
Latest News
Sunday May 20th…
There will be no class Sunday May 20th. Please make sure you mark your calendar!!
Thanks,
-CFVOM Team
Fitness Tips
NorCal Regionals This Weekend…
This weekend is the big NorCal Regional. The Coaches will be attending and we will be updating the website whenever possible (as well as the facebook) on the status of the competition. We will also be gathering some good ideas for upcoming workouts, and things to work on! Get fully up to date on all the Regional news from the link below…
WOD News
Memorial Day “Murph” 5/28
On Monday May 28, 2012 we will be doing the workout “Murph” in honor of memorial day. Below is a description of both Lieutenant Michael Murphy and the workout.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. (CrossFit.com)
*If you are wanting to wear a vest and or body armor and have one, please bring it in.
Thanks and see everyone there!!
-CFVOM Team
