iris stoneWOD (24-APRIL-14)

3RFT of:

  • 400m Run
  • 10 OH alt Lunges (135/95)
  • 15 Ring Dips

The 2014 Ranch Run, which was scheduled for May 10, will have to be  delayed due to a conflict at the ranch.  Sorry about that.  We’ll schedule it for some time this fall.  

Crashing The Party

by Andrea Maria Cecil – The CrossFit Journal

When Syn Martinez walked into the arena, he didn’t notice the stares. As a 6-foot-2 tattooed black man who often wears T-shirts emblazoned with the words “Afro Brutality,” a guy gets accustomed to things.

Beside him was Sarah Grey, an athlete at Martinez’s affiliate, CrossFit Harlem. She’s a 5-foot-7 native of Sweden who is heavily tattooed, and she was there to row.

It was the 2011 CRASH-B World Indoor Rowing ChampionshipinBoston,Mass.Andwhilerowingmight be described as brutal, it most certainly isn’t described as urban or gritty. Instead, its stigma oozes of Ivy League insti- tutions and rich folk.

Martinez and Grey symbolized change, with CrossFit athletes increasingly becoming involved in the CRASH-B competition and the sport of rowing.

CrossFit Harlem was “one of the first groups to take it upon themselvestostartracing,”saidGregHammondofrowing- machine maker Concept2, based in Morrisville, Vt.

This year’s competition, held Feb. 16 in Beantown, saw more than 85 athletes who indicated membership at a CrossFit affiliate, he said. In total, more than 1,880 athletes competed. Although Hammond did not have numbers of CrossFit athletes who had raced in previous years, he said, “(I) know it was less.”

Hammond has worked at Concept2 for 15 years. He began working closely with CrossFit Inc. in 2006. And for the past several years, Hammond has been back at the CRASH-B competition to spectate after a hiatus.

Continue Reading…


Posted in | Leave a comment

todd iceCongratulations to all the CFV athletes that completed the trail run at PK this weekend!!!!

WOD (14-APRIL-14)

AMRAP in 20 min of:

  • 400m Run
  • 40 Wallballs (20/14)


3RFT of:

  • 15 Hang Power Cleans (135/95)
  • 15 Burpees
  • 15 Double Unders (4:1)
Posted in | Leave a comment

WOD (17-MAR-14)

8RFT of:

  • 10 Burpees
  • 15 Jumping Squats
  • 20 Double Unders (4:1)
  • 25m Shuttle Sprint (5x5m)
Posted in | Leave a comment

WOD (13-MAR-14)

10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Wallballs (20/14)
  • Sit-Ups
  • Box Jumps (30/24)
  • OH Squat (45/33)
  • KB Swings (70/53)

The Behemoth Turns To Weightlifting In 2014

by Karen Feiner – CrossFit Games

ja Barto, a three-time CrossFit Games competitor, usually speaks through his performances. This year, it’s his absence from the South Central Leaderboard that’s making noise.

Barto has decided to forego the 2014 Reebok CrossFit Games season.

His love of Olympic weightlifting played a central role in the decision. In July, he will be going up against the best of the best in a different arena, having already qualified for the USAW Nationals in Salt Lake City, Utah.

“This year, I just decided I wanted to see what I could do if I completely dedicated myself to it, without having the interference of burpees and box jumps,” Barto said. “I think I have more in the tank for weightlifting. How much, I’m not sure.”

“I just know that I can do more and that’s what has fueled my decision,” he added. “It’s a fun process, lifting as much weight as possible and never really elevating my heart rate, but I do miss CrossFit and that’s why I still participate in the Open workouts with our classes at CrossFit Behemoth every Friday night when I have the opportunity.”

Continue Reading…

Posted in | Leave a comment

WOD (11-MARCH-14)


For Time:

  • 50 Pull-Ups
  • 800m Run
  • 21 Thrusters (95/65)
  • 400m Run
  • 21 Thrusters
  • 800m Run
  • 50 Pull-Ups
Posted in | Leave a comment

WOD (10-MAR-14)

5RFT of:

  • 5 Deadlift (315/230)
  • 10 Burpees
  • 200m Run
Posted in | Leave a comment

dww veritas14.1 is in the books.  Nice job to all the CFV competitors.

WOD (04-Mar-14)

5RFT of:

  • 50′ OH Walking Lunge (65/53)
  • 21 Burpees

My First Open: 14.1

by Hilary Achauer – CrossFit Games

What is it like to experience the CrossFit Games Open for the first time, after less than a year of doing CrossFit?

This ongoing series will follow 45-year-old Brenton Demko of San Diego, Calif.—who was inactive for almost four years before starting CrossFit this summer—as he completes each workout of the 2014 Open.


Brenton Demko never intended to do CrossFit. He was just the driver.

It was the summer of 2013, and Demko’s son needed a training program before heading to Boston College in the fall to play hockey. The boy had never bothered to get his driver’s license, so it fell on Demko to take his son to the gym.

Demko was just the driver—until he stepped foot into CrossFit 858 in San Diego. There must have been part of Demko that knew once he entered the gym he wouldn’t be able to leave without breaking a sweat.

Continue Reading…


Posted in | Leave a comment



WOD (26-FEB-14)

4RFT of:

  • 40 Double Unders (3:1)
  • 20 Box Jumps (24/20)
  • 40 Sit-Ups
  • 20 KB Swings (53/35)


Posted in | Leave a comment

c baca

WOD (25-FEB-14)

15-12-9 reps for time of:

  • Right Arm KB/DB Thrusters
  • Left Arm KB/DB Thrusters
  • 400m Run

****use a single KB or DB ranging from 18-70#****

YouTube Preview Image


Posted in | Leave a comment

open 2014

Susie Q Muscle-Up (nice job Susie!)

WOD (24-FEB-14)


For Time:

  • Run 1 Mile
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • Run 1 Mile

***you may partition the pull-ups, push-ups and squats however you like.  20# vest encouraged***

Posted in | Leave a comment