Daily Competition…. Day 2

The Pull Up Off went down as follows:

Women’s Top Scores:  Michelle- 9 Amber-8 Mackenzie-3

Mens Top Scores: Nick F.- 18 Geoff- 17 Dustin-16

Lots of Pull Ups today.  Nick F. (age 15) completed 171 pull ups! Hard work pays off.  Nice job nick.

Daily Competition…

Competition breeds intensity, intensity breeds results!!

Each Day we will be doing a small competition to challenge each other and have fun.  The top three men and women will get a ticket for the raffle. Great job to everybody today, the top times are great and hard for anyone to beat.

Today’s Challenge:    Row 250m. for time

Top 3 Times:  Men- Anthony 0:40.8 Dustin 0:41.2 Tyler 0:42.0

Women- Michelle 0:48.6 Barbara 0:50.7 Mackenzie 0:50.8


Seven Swans-a-Swimming

AMRAP in 7 Min:

7 Back Squats @65%

7 Russian KB Swings

7 Weighted Sit Ups


Gift Package Raffle!

Raffle for Gift Package! Includes CFVOM T-Shirt(any size and color available), Speed Rope, Chalk Ball, and Two Decals! Each Day this week we will be entering people into our raffle for outstanding effort.  On Saturday December 24 we will be drawing the ticket to see who wins the prize!

Holiday Hours!!

Our Holiday Hours will be as Follows:

Saturday Dec. 24-  10am

Sunday Dec. 25- Closed For Christmas

Monday Dec. 26-  9am and 10am ONLY

Saturday Dec. 31-  10am

Sunday Jan. 1- Closed Happy New Years!

Monday Jan. 2- 9am and 10am ONLY

If you have any question regarding the schedule please feel free to email us! Thank you and have a Happy Holiday!!

The Seven…

(Courtesy of CrossFit.com) A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Bars everywhere! Two of our youngsters throwing it down today, Paulina and Nick F. Way to work through it guys!

Seven Rounds For Time:


7 Thrusters

7 Knees to Elbows

7 Deadlifts

7 Burpees

7 KB Swings

7 Pullups

I am thankful for… Teammates!

Great workout today. Good people, good workout, good food. Nothing better. Thank you to everyone who showed up and put out some major effort in the team workout on Thanksgiving day.

Dead… Legs

                                     For Time:

                                                30 Deadlifts

                                               100 Air Squats

                             Dustin P. 3:24   Nick P. 3:35 @ 275#

Andrew and Jill Crushing it on Friday Night

Happy Birthday Hector…

AMRAP in 22 minutes:

Run 400 m. with wieght

Partner does…

10 Weighted Push Ups

Max Rep Strict Pullups

Holiday Hours

Happy Thanksgiving!

Make sure you get your wods in so you can indulge in the feasts.

11/24/11– Thanksgiving (9am ONLY)

11/25/11– Badminton Tournament 10am (8am & 9am classes ONLY)

11/26/11– Board Day (10am)

11/27/11– Make Up Day (10am)