OPEN GYM – Every Saturday


All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.


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steersCFV Fall schedule changes:
No 7am class
Thursday 5:30 pm is back
No Friday 5:30 pm (go Steers)

Effective Monday, August 29th

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breakfastBreakfast Backtrack: Maybe Skipping The Morning Meal Isn’t So Bad

Is breakfast really the most important meal of the day? And does eating a morning meal help us maintain a healthy weight?

The breakfast-is-best dogma is based on a blend of cultural tradition and science (and more than a little cereal marketing.)

Some of the earliest evidence goes back to the 1960s, when researchers in Alameda County, Calif., documented residents’ everyday habits. The long-term study linked eating breakfast — along with other lifestyle choices, including a good night’s sleep and regular exercise — to improved health and longevity.

But in recent years, this association has come under more scrutiny. And what’s emerged points to a more complicated conclusion. Continue reading here.

WOD (26-Aug-2016)

5 Rounds for time of:
5-Power Clean 135/95
10-Front Squat 135/95
5-Push Jerk 135/95
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DSC_0018Stability and Mobility: Do You Have Both?


I hear about mobility all the time from my athletes and their coaches. However, stability is not as popular as mobility in the CrossFit community yet.

“We come to this world with mobility, but have to earn stability”

When we come into this world, we are already equipped with mobility. Babies are able to move their limbs and activate certain prime moving muscle groups as soon as they enter this world. What they have to earn is stability.

When you see babies trying to walk, they are not stable during their first attempts. What happens when their mobility is not backed up by their stability during their cute first steps? They fall. We are born with the ability to correctly — and quickly — develop and utilize mobility, but not stability. After many weeks of attempts, when stability can finally support the walking mobility in full, a baby can walk without going back to the previous stage. This is how our mobility and stability work and develop together. Continue reading here.

WOD (25-Aug-2016)

Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 8 Deadlift (45% 1RM)
Minute 2 – 8 L-Seated DB Press
Minute 3 – 10 Russian Step-Ups
Minute 4 – 10 Russian Step-Ups
Minute 5 – 30 seconds elbow plank

Three rounds for time of:
Run 200 Meters
20 Kettlebell Swings
10 Goblet Squats


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golfSix Ways CrossFit Improves Your Golf Game

Let’s face it, you can’t WOD all day every day.  Not even Rich Froning can do that.  You have to venture outside the gym/box/garage every now and then.  One of my favorite outside activities is playing golf.  Golf has become even better lately now that I’m taking my CrossFit forged body and skills out on the course with me.  You can reap WOD benefits too!  Here are six ways that CrossFit improves your golf game. 

Six Ways CrossFit Improves Your Golf Game

While we have an arsenal of clubs to unleash holy hell upon those little white balls, most golf swings involve the same fundamentals.  CrossFit benefits also span the myriad of golf shots, assisting you from the first tee to the 18th green.  Let’s take a ground up approach, starting with our beautiful feet, enclosed in our goofy looking golf shoes. Continue reading here.

WOD (24-Aug-2016)

Five sets of “Barbara”:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

(So, work for 3 min, rest for 3 min for 5 sets)

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Screenshot_2016-08-22-19-58-03-1Beauty in Strength:

The Rise of the Strongwoman  Athlete

Strongman? But you’re not a MAN!”

This is a common response I receive when explaining that I am a strongman athlete. While fighting off the urge to roll my eyes, I smile and explain that despite their disbelief, the sport of strongman for women is very much real and is growing rapidly. Continue reading here.

WOD (22-Aug-2016)

Four sets of:
8 Good Mornings (pick your poison on load)
Rest 45 seconds
10 Supine Ring Rows
Rest 45 seconds
45 sec Plank from Elbows
Rest 45 seconds

For time:
12 Ground to Overhead (135/95)
12 Box Jumps (30/24)
9 Ground to Overhead
9 Box Jumps
6 Ground to Overhead
6 Box Jumps
Run 600 Meters

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road-to-recoveryUnderstanding Your CNS & Recovery Needs


Working with athletes online allows me access to a wide range of folks I may otherwise not ever have the privilege of working with, and many of them are CrossFitters. Often people contact me when they are not making the progress they want and they need help — usually they are frustrated with their training or their box. I truly enjoy working with these folks in particular.

I hear people talking about training for 6 months and adding 2 kilos to a barbell lift. Really? Two kilos in six months to a year? As a coach and as an athlete, that is suicide watch for me if that’s all I am gaining in a stretch that long. These clients tell me all about how hard they are working and how much effort they extend in areas like diet and time spent at the gym. They buy the best gear, sleep right, live a healthy lifestyle, and still are not seeing real gains. What the heck? Continue reading here.

WOD (22-Aug-2016)

Four sets of:
8 Back Squat
Rest 60 seconds
6 strict pull ups (add weight if able)
Rest 60 seconds
60 Sec Double-Under Practice
Rest 60 seconds

For time:
Run 800m
followed immediately by . . .
Three rounds of:
10 KB Snatch (5/arm, alt)
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

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carbs vs cancerCancer, Carbs and Controversy

By Brittney Saline

Accounts of deadly tumors date as far back as 3,000 B.C. in ancient Egypt.

Yet despite centuries of study, cancer is—after cardiovascular disease—the world’s second-leading cause of death, claiming more than 8 million lives in 2012 alone, a number that’s expected to nearly double over the next 20 years.

Prevailing theories on the origin of cancer held by most researchers and oncologists today dictate that cancer is thought of predominantly as a genetic disease, whereby damage to a cell’s nuclear DNA turns the healthy cell into a cancerous one.

But what if we’ve only been studying a piece of the puzzle for all these years? What if cancer is just as much about what we put into our bodies as the genes we were born with?

Thomas Seyfried, a Boston College biology professor with a doctorate in genetics and biochemistry, disagrees with the idea that cancer is primarily a genetic disease.

“That’s all misinformation,” said the author of the 2012 book “Cancer as a Metabolic Disease.” Continue reading here.

WOD (19-Aug-2016)

A. Bench Press 5-5-5-5-5-5

B. Griff

For time:
800m run
400m run (backward)
800m run
400m run (backward)

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diet-vs-exercise-for-weight-lossThe science is in: exercise won’t help you lose much weight

We’ve been conditioned to think of exercise as a key ingredient — perhaps the most important ingredient — of any weight loss effort.

You know the drill: Join the gym on January 1 if you want to reach your New Year’s weight loss goal.

But in truth, the evidence has been accumulating for years that exercise, while great for health, isn’t actually all that important for weight loss.

To learn more about why, I read through more than 60 studies (including high-quality, systematic reviews of all the best-available research) on exercise and weight loss for a recent installment of Show Me the Evidence. Here’s a quick summary of what I learned. Continue reading here.

WOD (18-Aug-2016)

7 rounds for reps of:
1 minute of hang power snatch (75/55)
1 minute of overhead squats (75/55)
1 minute of burpees, jumping over the barbell
Rest 1 minute

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Rich-Froning-Team-582x319Rich Froning On Mat Fraser & Returning to Individual Competition

By Damect Dominguez

On August 3rd a video titled “Inside the Leaderboard: Fraser’s Margin of Victory” was posted on In it, Games analyst Tommy Marquez compares the newly crowned Fittest Man on Earth to the 4x champ Rich Froning. Since Fraser’s win a few weeks ago, many in the CrossFit community have done the same, while dreaming of a 2017 Games where Froning competes head to head with Fraser on the individual stage. Well, Froning heard the rumblings and decided to end the speculation quickly. Enter Rich Froning (from his Instagram post):

Soapbox alert
We’re around 2 weeks out from the CrossFit Games and I’m already tired of the Fraser/Froning comparisons. Continue reading here.

WOD (17-Aug-2016)

Four sets of:
6 Deadlift
Rest 45 seconds
6 Single-Arm Dumbbell Press / arm
Rest 45 seconds
8 Barbell Alternating Reverse Lunges / leg (95/65)
Rest 45 seconds

Three rounds for time of:
400m run
20 Russian Kettlebell Swings (eye level)
10 L-Seated Dumbbell Presses

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