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!

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 in the world you can always feel at home when the music starts blaring and the daunting task of a new workout lies ahead of you.

Thanks again,



Warm Up:  3 x 1 min Plank Holds    3 x 10 yard Plank Walk

SWOD:  Warm Up to heavy Thruster


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 as athlete check in time, what to bring, etc.  Please stay check the website for more details soon!

Athlete numbers have been sent to those whom have both sign up and paid for the competition, if you have signed up but not submitted a payment please make sure you do so by tomorrow at 1700 or give us a call and let us know your commitment level.

If there are any questions please call.  707-933-7904

Thanks again,



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!


Let the CrossFit Games Begin!!!

“At Home WOD”:     DECK OF CARDS

*For Time complete the deck of cards with the following assignments to suites and numbers.

Diamonds- Mountain Climbers (4 count)

Hearts- Burpees

Spades- Flutter Kicks (4 count)

Clubs- Air Squats

Numbers- Face Value

J-11   Q-12   K- 13    A- 15


6am, 8am, 9am, 3:30pm ONLY!!



Thrusters 95/65

Pull Ups

Bring your “A” game!!


Free Slurpee Day!!!

*Reminder Schedule amendment starts tomorrow!

WOD:   Buy in: 30 Wall Balls

5 Rounds For Time:

  • 5 Deadlifts
  • 10 Russian Swings
  • 15 Sit Ups


Warm Up:  2 x 400m. Run

WOD:  4 Rounds For Time:

  • 5 Plyo Push Ups
  • 10 Back Squats
  • 5 Plyo Push Ups
  • 20 Box Jumps 24/20″