Inspirational Gems

Here is a classic video from 2010 of what ended up being one of the coolest CrossFit events to ever take place.  Break out moment for Pat Barber, gnarly effort from both Pat and Chris Spealler.

Enjoy,  Event 3 Rogue vs. AF Throwdown


P.S.  If you have time look up the entire archives of this event, Rogue vs. Again Faster Tahoe Throwdown.  The preview begins Oct. 20th and there is one event each day following.  Very entertaining.

Barbell Club

Thank you to everyone who joined us for Barbell Club.  It was a blast getting to throw some weight around with all of you and watch everyones strength and comfort with the movements greatly increase.

Some Results from the Club:

Alicia- PR Snatch 110#

Mickey- PR OH Squat 200#, Squat Clean 220#

Zach- PR OH Squat 200#

Carlos- PR Deadlift 406#

… and many more!


Halloween Costume WOD

Wednesday October 31st show up in costume and ready to workout!

It’s only Halloween once a year so have fun with it.

Wednesday Schedule will be 6am, 8am, 9am, and 3:30 pm Only.

No 6am the following morning Nov. 1


– Thanks, CFVOM

Labor Day & Tuesday 9/11

Thanks to all who came Labor Day and suffered through a great “Hero WOD” in “Holleyman”.  Lots of hard work, rounds, cleans, and sweat.

Tuesday 9/11  we will be doing a memorial WOD.  This will be a very challenging WOD similar to a hero workout and will require time.  If you can make it a few minutes early to begin your warmup please do so!

Hope to see you all there,

– Spenser


30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Post time to comments.


Enlarge image

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Challenge Week Winner…

The winner is… Geoff M.  with a very impressive 110 pound weighted pull up, over 75% bodyweight!  To anyone who knows Geoff, this is no surprise, but again congratulations to Geoff and Good Luck in British Columbia! You will be missed by your CFVOM Family.

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.

Cost:    $50 Dollars for the whole 6 week program or $10 per class (not recommended but accepted)

Please feel free to contact us with any questions.

Thanks, CFVOM Team


Skill:  Toes to Bar practice


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, F7, F8

9:48 Heat 5  M13, M14, M15, M16, F9

10:00-10:30 Break

10:30-11:30 EVENT 2

10:30 Heat 1 M1 vs M2

10:35 Heat 2 M3 vs M4

10:40 Heat 3 F2 vs F3

10:45 Heat 4 M5 vs M6

10:50 Heat 5 M7 vs M8

10:55 Heat 6 F4 vs F5

11:00 Heat 7 M9 vs M10

11:05 Heat 8 M11 vs M12, F1

11:10 Heat 9  F6 vs F7

11:15 Heat 10  M13 vs M14

11:20 Heat 11  F8 vs F9

11:25 Heat 12  M15 vs M16


11:30- 12:00 Break

NOON: Event #3 Announced

12:00-12:30 Athlete Warm-up

12:30-1:45 Event #3, Heats based on ranking after Events 1 & 2

2:00PM Event #4 Announced, Cuts Announced

2:00-2:30 Athlete Warm-up

2:30-4:00 Event #4, Heats based on rankings after Events 1, 2, & 3

4:30-5pm  Winners Announced, Prizes given out

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 WOD’s of the competition are finally here.

Event #1:  AMRAP in 10 min:

  • 10 KB Swings (24kg men/ 16kg women)
  • 10 Push Ups (Hand release, feet on plate)
  • 10 Toes to Bar

The KettleBell Swing will be an American (Overhead) swing in which the arms and hips must be locked out, ears past the arms at the top.  Push Ups will require the feet to rest on a bumper plate and hands must release from the floor at the bottom of the movement.

Event #2:  This has two parts. The athletes will be ranked for each part and the two scores will be combined for a overall score/rank for event 2 :

  • 2 minutes to find 1 rep max Squat Clean
  • One Minute Rest/Transition
  • 1 minute max Tire Flips (Big Tire Mens/ Little Tire Women’s)

Clean MUST be a Squat Clean in which the barbell must travel from the floor to the shoulders passing through a full squat (hip crease below the knee). The Tire Flips will be judged by number of flips completed.

Athlete check in will be from 7:45-8:00 am with a briefing at 8:15 on the standards and equipment introductions.  If you have any questions, please comment to the blog and we will answer them promptly.  Thanks!  Schedule to come and heat times on Monday August 6th.


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 put together.  It will greatly help everyone to improve both in CrossFit and Life.  Please RSVP at the Front Desk.  Competitors of the Crescent Classic are highly recommended to take this class!