Author Archive

CFVOM Barbell Club

What:   Join us for our first ever Barbell Club!  The goal of this club is to spend more time under the barbell, becoming more confident with the movements and therefore stronger. When:   Monday and Wednesday Nights 6:30pm to 7:30 beginning Monday Sept. 10th!   Please arrive early to warm up on your own. […]


Skill:  Toes to Bar practice WOD: AMRAP in 15 Min: 6 Push Press 75/55 6 Toes to Bar 12 Box Jumps 24″/20″

Heat Schedule for Saturday

7:45-8:00 AM  Athlete Check-in at front desk 8:15 Equipment & Standards Orientation for all athletes 8:40 Athlete Warm-up 9:00-10:00 EVENT 1 – 10 minute AMRAP 9:00 Heat 1  M1, M2, M3, F1, F2 9:12 Heat 2  M4, M5, M6, F3, F4, 9:24 Heat 3  M7, M8, M9, F5, F6, 9:36 Heat 4  M10, M11, M12, […]

Crescent Classic WOD’s 1 and 2 Announced

Athletes will be ranked among the other athletes and given a score that corresponds to their rank.  For example, 1st place will receive 1 point, 2nd place 2 points, ect.  The athlete with the lowest amount of points at the end of the competition will be the winner. And as we promised the first two […]

Nick Pappas Presents: Goal Setting Lecture

What:  A lecture on positive self talk and goal setting, in relation to CrossFit and Life. When: This Friday Night August 3rd at 1800 hours (6pm) Where: CFVOM 19800 8th Street East Cost: $5.00 Other:  I am proud to introduce our first lecture relating to CrossFit and am very proud of what Coach Nick has […]

Thank you Kauai CrossFit, CrossFit Oahu

Thank you to both CrossFit Oahu and Kauai CrossFit for allowing us to workout at your wonderful boxes on our vacation.  It is a beautiful thing to witness firsthand the outstanding community that exist in our CrossFit world.  A group of individuals bonded in the forge that is hard work. No matter where you are […]


Warm Up:  3 x 1 min Plank Holds    3 x 10 yard Plank Walk SWOD:  Warm Up to heavy Thruster WOD: AMRAP in 10 min: One Arm DB Thruster AsManyAsPossible * Each time you break do 7 Push Ups then switch arms  

Last day to Sign Up!!

Tomorrow is the final day to sign up for the Crescent Classic!  Sign up sheet and payment must be made by tomorrow at 1700. Tomorrow, August 1st @ 1700 we will be announcing the First and Second WOD’s of the competition.  We will also be updating you on the schedule for the day things such […]


Back to Normal Schedule!! SWOD: 1rm Snatch WOD:  21-15-9 Split Snatch 75/55 Toes to Bar


Follow the games all weekend long on!!! WOD:   Run 5 k *Remember pushing yourself to do things you do not like sometimes will only make you better.  Take this workout to heart, map out your run, and do it for time!