Open Dates Announced..

The dates for this years CrossFit Open have been announced!  Less than three months away.  Should be lots of fun and I hope everyone joins in!

March 6th – April 7th

Here is a link to the games site for registration.  Registration will begin January 30th


Good Luck Tom H and family!

It is always a sad day when you have to say goodbye to one of your members. Today was one of those days. Tom H and his family are moving back to Detroit and so I wanted to wish them all the best!  Whatever box Tom finds himself at has picked up a gem of a member.  And so again from all of us at CFVOM we want to say good luck Tom and Family!


Get Ready “Grace”…

“Grace Off’s” will begin at 0900 on Friday Morning November 23 and will run until 1100.  Get yourself prepared!  We will be going over Clean and Jerks Wednesday November 21 in all classes.  Come support Nina and Zach with a little hard work!  We will also be accepting donations for them all week.


For Time:

30 Clean and Jerks 135#/95#


Happy Veteran’s Day…

Every now and again we need to go to that place of “suck”, and learn to suffer through.  Today is one of those days.  Honor our Vet’s!



For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed


U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Halloween Pictures!!

Thank you to everyone who showed up on Halloween to workout and have fun!  Here are a couple of pictures from the day.

6 am started the costume WOD off right, Scott (box jump box) and Jeff (flavor flav looking fellow)

Captain America PR on Clean and Jerk (265)

The crew post “Zombie Apocalypse” WOD

Support our Family…

There are some things that are not easily explained with words, the family that is forged through CrossFit is one of those things.  Every member that steps through our doors, day in and day out, in order to receive some form of physical and mental punishment earns the respect of those who know and share their pain.  In this respect a bond is formed that is unspoken but nonetheless prevalent.  I am honored to see people work hard day in and day out, for completely separate but equal goals and all with the same desire.  There is one member that I am going to give credit to because credit is due and times are tough.  If some of you have never met Zach, I will vouch that he is one of the hardest working people to come through our doors.  He has without a doubt inspired and changed my life, simply with his demeanor and relentless work ethic.  When I found out that his wife was diagnosed with breast cancer my heart went out for both of them, as it would for any family member.  Sometimes life throws curveballs, so to say, that may seem insurmountable to most, but one thing is certain,  Nina and Zach are very strong people and will be strong the entire time.  Alicia and I have been thinking of ways to help Nina and Zach out and have decided to host a workout for them, be strong for them, and help out family members in need.  We will also be accepting donations for them of any sort.

Please come join us Friday November 23 for “Grace Off’s”


For Time:

30 Clean and Jerks 135/95#


Hope to see everyone there,

Thanks CFVOM

Thanksgiving Week Schedule…

Thanksgiving week is right around the corner!  Below is the schedule for the week, please note the event we will be having Friday Nov. 23, for more information on the event please check the blog.

Monday 11/19- Wednesday 11/21:  Normal Schedule

Thursday 11/22:  10 am class ONLY

Friday 11/23:  9am-11am Support Nina and Zach WOD

Saturday 11/24 and Sunday 11/25: We will be CLOSED, sorry for any inconvenience please enjoy the Holiday weekend and rest the body!

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