Author Archive

The CrossFit Games…

Here is a perfect video to explain what the CrossFit Games are and what they entail.  If you have any questions about competing please talk to Nick, Alicia, or I!  We encourage everyone to sign up and compete!!!! 2012 CrossFit Games Preveiw

Superbowl Sunday Ribs?

Here is a recipe courtesy of, try it out super bowl sunday for a nice semi-paleo treat!!!   DRY RUB BBQ RIBS Ingredients: 1/2 cup paprika 2 tablespoon salt 1 tablespoon dried ginger 1 tablespoon dry mustard 1 tablespoon black pepper 3 racks baby back ribs Tropical BBQ Sauce, recipe follows Whisk all ingredients […]

Super Bowl Weekend…

In celebration of the festivities this weekend we will be doing a CrossFit Football working tomorrow (Saturday).  I guarantee it to be challenging and heavy! As most CrossFit Football workouts are.  

Khalipa, Miranda, Barber, and ALICIA!

Scrolling through the CrossFit games website the other night, while trying to sign up the open I check out and article titled NorCal Affiliates prepare for the open and recognize a few faces, but one face really stood out and I realized. It’s Alicia! Look out CrossFit, CFVOM is coming in hot. Congrats to Alicia […]

Bench Press…

Working on a strong press today.  We will be doing many different scaling throughout this week, so let us know if it works for you guys please! Bench Press 5 x 3 @ 80% of WM AMRAP in 10 min: 10 Push Ups Feet on Plate 5 Front Squats 10 V-Ups

Monday Fun Day!

Starting the week off right! Nice little lung and leg burner. For Time:  Row 1k Three Rounds: 30 Wall Balls 30 Box Jumps

Kids Competition…

Congratulations Nick F. on being our first athlete to venture out into the competitive world of CrossFit! Here are some pictures of Nick at the event this weekend.  Any other High School age kids interested in competing in the next event? I hear rumors of a kids division in the Open!? We shall see.

Anybody, or should I say everybody, interested?

The CrossFit Open is really drawing near.  Less than a month out! Just remember that everyone can participate! It will be a great chance for everyone to push themselves to a new threshold.  More details about when and how we will be running the open will be coming out shortly, so stay tuned and keep […]

Kids Competition…

I just wanted to give a shout out to our youngster Nick F. for going down to Southern California this weekend for a CrossFit Kids competition.  He will be competing in the varsity division against kids up to ages 18.  Good luck to Nick and check the website periodically this weekend for updates on how […]


Gymnastic Wednesday brought in Pull Up skill work today.  Gotta love ’em.  Thanks to everyone for working on your pull ups and continually trying to get better.  For those of you that today was an intro to kipping pull ups, do not fret! They will get better and you will be cranking pull ups out […]