kathy snatch

WOD (29-SEPT-14)

5RFT of:

  • 3 Power Cleans (205/145)
  • 10 Burpee Pull-Ups
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L mason tire

WOD (26-SEPT-14)


For Time:

  • 21 OH Squats (95/65)
  • 42 Pull-Ups
  • 15 OH Squats
  • 30 Pull-Ups
  • 9 OH Squats
  • 18 Pull-Ups

Less Training, More Living

by Hilary Achauer – CrossFit Journal

Alaska’s wilderness is breathtaking and majestic, but everyday life requires a high level of fitness. The rugged environment is unforgiving, and little mistakes and small errors in judgment can have disastrous consequences in the North. When everything goes to hell, strength, endurance and grit can literally mean the difference between life and death. 

That’s where CrossFit comes in.

In Alaska, functional fitness means being strong enough to rescue stuck ATVs, shovel snow, chop wood and survive an avalanche. Residents hunt game, catch salmon and forage for wild berries. Many Alaskans have physically taxing jobs, and common hobbies including backcountry skiing, mountain climbing and mountain biking. Strength, balance, flexibility and endurance are not skills developed in the gym only to be used in the gym.

“When it comes to training, we train in here to get better out there,” said Tony Reishus, owner of CrossFit Alaska. 

The Hunt

“I ate three different game animals one day,” Reishus said. The meat wasn’t purchased in a store; this was meat hunted, killed and butchered by friends of his.

“People don’t realize there’s a lot of work involved in hunting,” Reishus said. That’s especially true in the vast and forbidding wilderness of Alaska, where the hunt usually starts with a long hike over rough terrain.

“MoosehuntingisreallypopularinAlaska,”Reishussaid.Once the hunter kills the moose, the work has only just begun. 

Continue Reading….

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jeff l tire

WOD (25-SEPT-14)

3RFT of:

  • 5 Tire Flips / Jump Through
  • 10 Push-Ups (feet on tire)
  • 15 KB Swings (53/35)
  • 100m Sled Pull (90/45)
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rough creek 2014

A big congratulations to the CFV finishers from the 2014 Rough Creek Trail Run!!!  Reah also made the trip but unfortunately wasn’t around for the picture.

WOD (24-SEPT-14)

3RFT of:

  • 400m Run
  • 21 SDHP (95/65)
  • 12 Bar-Facing Burpees

Streets to Scholarship

by Andréa Maria Cecil – CrossFit Journal

The tattoo on his forehead reads “Damebo.” It’s his nickname. He got it when he was high.

“I do regret it but I don’t.”
It’s a reminder of his missteps, but also of how far he’s come.
“I was a thug, a street guy, basically. … Selling weed, doing weed, doing cocaine.”

Damian Relierford dropped out of high school, had a child by the time he was 19 and twice went to jail—the first time for fraud, the second for throwing an empty beer can at his son’s mother. All along, one thing never wavered: his passion for football.

Relierford had shown talent for the sport early in life. And it was no surprise. His uncle is Fresno State wide receiver Josh Harper, whom the Tallahassee Quarterback Club Foundation named to the 2014 Biletnikoff Award preseason watch list in mid-July. Another uncle, Matt Harper, is assistant special-teams coach for the Philadelphia Eagles. And his grandfather is Willie Harper, outside linebacker for the San Francisco 49ers from 1973 to 1983 and a 1972 All-American at the University of Nebraska.

When Relierford found himself in jail for the second time—at 20— he started having some realizations. Looking back on his short life of transgressions, he began thinking about what could have been.

“I felt like I wasted a lot of time,” he said.

In the moment, he thought, “I did all that to myself. If I want to give my son a better opportunity than I had, I need to get myself together.”

And he did.

Today, the 23-year-old is enrolled at Benedictine College in Atchison, Kansas, after earning a football scholarship to the National Association of Intercollegiate Athletics school. He left Aug. 12—his first time on an airplane, his first time outside California.

His goal: The NFL. But “No. 1 is get my degree.” He promised grandma. He’s focused on majoring in social work and minoring in special education or physical education.

“I wanna work with kids like myself, try to help them and guide them in a different direction, give them the help that I didn’t have,” Relierford said.

Most importantly, he added, he wants to “make it” for his mother, Nikki, a single parent who raised him and his two siblings by working multiple jobs.

“To give her the life she never had.”

I’m unable to hyperlink to articles right now…the problem is being resolved (guess that’s what happens when you don’t update your website for months at a time)…if you’d like to continue reading this article cut and paste the following link to your browser


hold fast

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CFV is proud to host the 31 Heroes workout again this year!  August 9, 2014, 10:00am.

Register Here (our team name is CFV)


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WOD (02-July-14)

“American Revolution”

4RFT of:

  • 800m Run
  • 25 Push-Ups (hands off)
  • 25 Box Jumps (24/20)
  • 25 Wallballs (20/14)
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WOD (01-July-14)


With a single 2 pood kettle bell:

  • 21 Turkish get-ups, right arm
  • 50 Swings
  • 21 OH squats, left arm
  • 50 Swings
  • 21 OH squats, right arm
  • 50 Swings
  • 21 Turkish get-ups, left arm

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.


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hell weekWelcome to Hell Week 2014.  For those of you new to the program this is something we do every year during the week of the Fourth of July.  It is what it sounds like.  Each day this week we’ll be doing a terrible, grueling, painful WOD.  99.9% of us won’t be able to complete all 5 WODs Rx’d in the allotted time.  The point isn’t to beat Hell Week, it’s to survive it.  Strict time limits will be placed on each WOD.  If you haven’t finished by the end of your class it’s time to stop.  I know most of you are stubborn enough to spend 90 minutes finishing the workout but that’s not the point.  Since our time is limited and the WODs are long you can expect minimal warm up sessions.  I would suggest getting to class a bit early and start warming up on your own.

Good luck.

WOD (30-June-14)

“Climb to Doom”
Building Ladder AMRAP in 45min:

  • 2 Muscle Ups
  • 4 HSPU
  • 6 Power Snatch
  • 8 T2B
  • 10 Pull-Ups
  • 12 Wallballs
  • 14 C&J
  • 16 KBS
  • 18 Push Press
  • 20 Push-Ups
  • 22 HBBS
  • 24 Deadlift
  • 26 Sit-Ups
  • 28 Double Unders
  • 30 Burpees

***round 1 is 2 muscle ups, round 2 is 2 muscle ups then 4 HSPU, round 3 is 2 muscle ups then 4 HSPU then 6 power snatch and so on and so on***


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nutt houseAnd now….a message from Shayna:

“Due to recent life changes (like having another child), I’ve decided to surround myself with like-minded company, nuts.  That being said, I’ve started my at-home business venture, “The NutHouse.”  I am currently making various nut-butters spreads including sunflower seed, chocolate sunflower seed, almond or cashew.  These are paleo-friendly peanut butter alternatives (all the taste, none of the fungus).

Sizes and pricing are:

  • Sunflower Seed Butter (also available in chocolate)
    • $12.00 for 16oz
    • $7.00 for 8oz
  • Almond Butter
    • $15.00 for 16oz
    • $8.00 for 80z
  • Cashew Butter
    • $15.00 for 16oz
    • $8.00 for 8oz

Orders can be placed via text to 940-235-5083 (Shayna, Head Nut), or catch Shayna at the box.  Please help support your local NutHouse!!

WOD (14-May-14)

4RFT of:

  • 400m Run
  • 20 Deadlift (135/95)
  • 20 Push Ups
  • 10 Deadlift
  • 10 Push Ups


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michelle pressOk boys and girls…it’s time to get serious.  Relay for Life – Graham, will take place on June 13-14.  One of our own, Michelle Atwood, is a survivor and has a team.  As of right now she has 1 member signed up.  That’s unacceptable.  We post lots of fundraisers and events and all participate in our own form of philanthrophy and / charitable giving…but surely this is something we get behind as a community and a family.

Make your donations to MC (Michelle’s Crew) HERE!!!! AND DO IT NOW!!!!!  By following that link you can also sign up to participate.  For any questions contact Shanna (gough_shanna@icloud.com).

WOD (29-APRIL-14)

HBBS 3-3-3-1-1

3RFT of:

  • 15 OH Squats (95/65)
  • 5 Tire Flips
  • Run to FH and back
  • 3 Stone-over-shoulder
  • 20 Double Unders (3:1)
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