CFV is Closed today


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plates5 Olympic Weightlifting Game Changers


Over the past six and a half years, I have been training athletes in CrossFit methods while doing all that I can to continue learning new and exciting training methods, absorbing all that I can about training and coaching. In the last few years, I have really taken to the Olympic lifts: the snatch and C&J — even going so far as to limit my competitive CrossFit and increase my competitive weightlifting. A few months ago we starting our Black Box Barbell Club at CrossFit Black Box, and it has been a huge success, approaching 30 lifters in a very short time.

Being so interested in weightlifting, I have gotten multiple certifications, attended and coached seminars, and read several books and every article that comes down the pike on the subject so I have the best understanding of what’s going on, not just to be as good of a lifter as I can be, but to be the best coach I can be as well. One common theme that I have noticed with many of the articles and blog posts that I’ve read is that they seem to focus on the same basic things.

When I run across articles that tell me “X ways to improve your lifting” or “XX ways to fix your snatch,” or what have you, I rarely come across something that is truly novel. These articles will typically address a lot of the commonly taught technique cues that you’ll find in any intro to weightlifting course (i.e. stay back on the heels, don’t bend your arms early, reach full extension, use a hook grip, etc.).

Don’t get me wrong; I do not want to discount these points. All of these are important things to think about and are absolutely necessary when learning and progressing as a lifter, from beginner to advanced. But, beyond a certain level, these are almost meaningless. There are other key things that I think every lifter needs to know and/or understand, and for me, these have caused major turning points in my lifting, as well as my ability to effectively coach the lifts. So, let’s get into it. Continue reading here.

CFV Thanksgiving Schedule

Thursday – Closed

Friday – Outlaw, 8:15 & 4:30 only

WOD (25-Nov-2015)

Back Squat 5-5-5-5-5 @ 85%
Bench Press 5-5-5-5-5 @ 80%

at 0:00 do 1 set of back squats. at 2:00 do 1 set of bench. continue alternating sets every 2 min for 20 mins

For Time:
30 Cal Row
300m Run
30 Burpees
300m Run

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“Double Under Training”

YouTube Preview Image

How to Master CrossFit Double Unders

WOD (24-Nov-2015)

For Time:
10 Pistols (alternating)
15 Pull-Ups
20 Pistols
30 Pull-Ups
30 Pistols
45 Pull-Ups
20 Pistols
30 Pull-Ups
10 Pistols
15 Pull-Ups

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CFV Thanksgiving Schedule


Thursday – Closed

Friday – Outlaw, 8:15 & 4:30 only

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3 Kettlebell Moves You Must Master

I was first introduce to the kettlebell a few years ago and at first I thought it was kind of lame.  I didn’t think I would benefit much from them and I just felt goofy doing the movements.  After a couple weeks of implementing them I began to feel a difference.  I had more stability in my core as well as my glutes and hips.  I had better flexibility and mobility in my shoulders, hips and ankles.  I began to use them at home and realize the kettlebell is the perfect piece of equipment for an at home gym.  It takes up minimal space and if done properly can produce some amazing results.I do think it is worth noting that most of the videos or social media posts I have seen are not done with proper form.  Like any form of exercise, if performed with bad form you are bound to get hurt.  So please if you are going to start using kettlebells in your routine than take the time to learn proper form first. Continue reading here.

WOD (23-Nov-2015)

Back Squat (2-2-2-2-2-2 @ 80% even min)

Bench (2-2-2-2-2-2 @ 80% odd min)

5RFT of:
5 DL (315/225)
10 bar facing burpees

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“Rest Day”Rest dayCFV is closed on Sundays, get some rest!

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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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“Be a Better You”

better U

 3 Ways CrossFit Made Me a Better Human

by Join Daffnee

We’ve heard the jokes: You know someone does CrossFit because it’s ALL they talk about! I used to laugh (and agree) with this before I started my own CrossFit journey. Now, just shy of three months into my own experience, I’m starting to understand on a deeper level, why the workout is more than a workout, and why it really is something to talk about.

1. It’s a fight against your own limits. CrossFit is hard. In fact, it’s the hardest physical activity I’ve ever done in my life (and I was a state level wrestler in high school and played college lacrosse). There are days when I feel the workout wins-like it conquers me. These are the same days that I realize something far more powerful…

CrossFit isn’t just a workout. It’s about resilience, strength and courage. Courage to show up, to go as hard as you can even though you know you’ll be exhausted and to finish no matter what it takes. When you feel defeated and when you’re so winded your throat is burning from sucking in air is when your emotions make an appearance. Whatever may be happening at home, in your relationships, in your finances etc. is on your mind. You’re thinking about it, and you may even feel conquered by that but you work through it. You get through the workout, you do your reps, you watch the clock, you chug your water and you get through it no matter what. CrossFit is a way to work through ‘your sh**’ from the inside out. To problem solve and regroup. It makes you strong enough to handle whatever comes your way. Continue reading here.

WOD (20-Nov-2015)

3RFT of:
400m Run
12 Burpees
21 Box Jumps (24/20)

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“Hand Protection Options”

Hand care

Barehand – Minimalis Gloves by RAWW

If shoes are for running, then Barehand® is for lifting. As shoes make running efficient by reducing shock on feet, Barehand improves lifting efficiency by reducing friction that immaturely fatigues the grip of your hand. Buy yours here.


WODies by JerkFit

Created for athletes, by athletes, WODies™ are specifically designed to prevent hand tearing while adding crucial wrist support during those killer WOD’s. Hand-made in the USA from high-quality, hypo-allergenic latex-free woven elastic, these patented powerful palm protectors are slightly padded for extra comfort, washable, breathable, and come in a variety of colors. Forget about rubbing your open sores on those nasty, unsanitary bars where others have torn, spreading germs! Made specifically to absorb chalk, you’ll never want to attempt a WOD without a pair again. Make your hands happy! Buy yours here.



Overhead Squat (build to a heavy single)
Snatch Balance (build to a heavy single) demo here
Hang Squat Snatch (build to a heavy single)

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“New PRs, Coming Soon”


Chris Powell on … Hitting PRs

by Jordana Brown

What PR are you most proud of?

Oh gosh. Well, I squat-cleaned 305. It was my 2015 New Year’s resolution to get over 300 pounds in the squat clean. So I nailed it this summer, but now I’m aiming for 315, and it’s gonna happen. There’s something about having three wheels on the bar and being able to squat-clean that, it definitely commands a lot of respect, so that’s something I’m gunning for.

Any other goals?

I’m gunning for a sub-3 “Fran,” which right now it’s at 3:19. And if anyone wants to see me suffer on YouTube, they can see me get that. [Ed note: We’ll make it easy for you: see below] It’s one of the most painful-looking Frans you’ll ever see. I also want to be able to do 15 muscle-ups in a row. I’m still a ways away from that. My max now is I’ve knocked out nine. I’m slowly getting there. Continue reading here.

WOD (18-Nov-2015)

5RFT of:
7 Deadlift (225/155)
30 Air Squats

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