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!!!




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 together.

For the ribs:


Rinse and dry ribs. Place on a clean cutting board and pull off the membrane, the thin fatty skin that lines the underside of the ribs. Trim the ribs of excess fat and meat. Liberally season both sides of the ribs with 1/4 cup of the tropical dry rub. Wrap ribs in plastic wrap and refrigerate for at least 8 hours so flavors can permeate.

Preheat grill to 200 to 225 degrees F using charcoal and indirect heat.

Place ribs meatier side down on the grill away from the flame. Cook the ribs 2 to 2 1/2 hours total, turning the ribs halfway through, until ribs bend.

Tropical BBQ Sauce:

1 1/2-inch knob ginger, finely chopped
1 jalapeno, stem removed
3 green onions, chopped
2 tablespoon olive oil
2 1/2 cups agave ketchup
1/2 cup pineapple juice
1/2 cup cider vinegar
1/4 cup maple syrup
1 teaspoon dry mustard

Salt and freshly ground black pepper

In a food processor, add the ginger, jalapeno and green onion. Pulse until they are finely chopped. In a medium saucepan, add the olive oil over medium heat. Add the ginger mixture and saute until tender. Combine the ketchup, pineapple juice, cider vinegar, maple syrup and dry mustard in a bowl and add to the saucepan. Season with salt and pepper. Let simmer for 10 minutes for the flavors to blend.

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 for making it to the site.


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 checking the website!

CrossFit Outlaw prepares for the open



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 he is doing!

Check out this video of the Gauntlet he will be competing in this weekend.


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 before you know it! Just stick to it, and a little practice every day.

For Score then Time:

Tabata Pull Ups

-Rest One Minute

150 Yard Lunge

25 Turkish Get Ups to each side