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!

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!