OG #1: 5 sets of :15 false grip dead hangs Rest as necessary between sets 5 sets of 10 unbroken ring dips (full depth; scale to a band that challenges you, but that you can still crank out 10 dips. Whether you are using a band or not [or dipping on a box], rest as…
The OG Supplement will provide you with supplemental lifting, accessory work, etc. that you can work on (if you please) in open gym/after sessions. It will complement what we are doing in the workouts for the week as to not provide overkill, but more strength, bodyweight, etc. work. If you have questions, PLEASE ask. OG…
We are SO proud of Stef, her determination, and dedication. A mom, a teacher, and an undercover superwoman – you can get to know all about her and what makes her great – here: How long have you been doing CrossFit? I began CrossFit in January of 2018. What is your favorite CrossFit workout and/or movement? I…
What may be the most troublesome and frustrating movement we do is equally the most beneficial to your overall fitness. The snatch is without peer in its’ benefit to improve strength, power, flexibility, speed, stamina, coordination, accuracy, agility, and balance. You could say the only aspect of fitness it does not improve is cardio respiratory…
I’ve been teaching people how to squat, deadlift, and do pull-ups for 6 years now. I’ve seen CrossFit do wonders and transform people’s lives in ways few things can. Cure illnesses. Rehabilitate someone back to independent living. Give someone confidence and an outlook on life to which they didn’t know they were capable of. Early…
Alissa shows us strength every day in and out of the gym. She’s a powerhouse, a power mom, and an amazing human. We’re glad to call her a member of our CFV family – and while you’ll see as you read on that she’ll soon be taking the trek to relocate to Kansas City, she’ll…
We all know that sleep is important. You can ask pretty much any person and they’ll tell you that they really don’t get enough sleep. Between work and constant stimulation from some sort of screen (tv, computer, phone) we all neglect just how much we’re supposed to be sleeping. There’s not one set number for…
How long have you been doing CrossFit? I’ve been doing CrossFit since Oct of 2017 What is your favorite CrossFit workout and/or movement? I do have a fondness for the Hero Workouts. I served for 20 years and not all of us made it; I think it’s important to remember that. They also push me to…
We have discussed how important food is on our blog before but I don’t believe we’ve ever referenced the man, myth and legend himself, Coach Greg Glassman. In the early days Coach Glassman used to write every entry for the CrossFit Journal. He started what ended up becoming the greatest compilation of fitness articles and…
(This was an op-ed piece by Kai Rainey, a CrossFit Level 1 certificate holder, who has been doing CrossFit for over a year. She had dealt with very serious weight and health issues before beginning CrossFit. This is part one of her series imploring people who are overweight to begin CrossFit. Credit to her and…
