Welcome to Valley Crossfit!

YAAAAY, BURPEES!

Coach Ruben is spending a few days snowboarding up in Whistler Blackcomb, British Columbia...but he can't stop thinking about Crossfit and how much he misses us, so he shot this video! Pretty impressive terrain, and technique!

FRIDAY CROSSFIT

You want variety? We've got your variety!

Erika, Abby, and Bruno in various stages of a Thruster-High Pull-Overhead Squat Combo...

Matt is training for Grappler's Quest, a martial arts tournament that is rapidly approaching.

Therefore, we are ramping up the intensity of his training...(notice the puke bucket nearby).

Nicky is training to be an L.A. Firefighter, so we broke out the firehose...(in 150 foot sections!!!)

Julia and Rachel *aren't* training to be firefighters, but they stepped up and took advantage of the bad@ss training anyway!

New gal Kim was referred by a friend...little did she know what she was getting herself into!

Heck, we even have a VIDEO of Kim in action!

Kim's First Crossfit Class from Michael Latch on Vimeo.

GREAT VIDEO...VERY MUCH LIKE WHAT WE DO AT VALLEY CROSSFIT!

WEDNESDAY CROSSFIT

The morning crew got a special treat when Coach Becca showed up to take the class! Here, she Front Squats 105# for reps...

Krav Maga guy Jeff came in, but opted for Back Squats instead...

The Women's Class warmed up with a Kettlebell Circle...Deirdre, with the blue Kettlebell overhead, is on her way back to Philly. Good luck finding a Crossfit Family when you get back; email us and keep us posted!

Geoff does Push Presses under the watchful eye of Coach Ruben...

New gal Anna in action...

Coach Matt watches new guy Justin's Push Presses...

Jena working out with her eyes closed...

Joe...

Yet another new gal, also named Anna! Hope you had fun tonight, Anna.

Sandro comes every week, and improves every week. So glad you're digging it, Sandro!!!

Jensen, also...this guy still holds the gym record for "Most Pukes In A Single Class."

But that was MONTHS AGO! Now, Jensen is really knocking it home with his Crossfit performances!

So much love at Crossfit...here, Jena sticks her tongue out at her caring, supportive, INSPIRING coach...so hurtful!

In-ten-si-ty, noun...

1. the quality or condition of being intense 

2. great energy, strength, concentration

3. Joe

Deirdre and Justin row, row, row their boats!

There was no escaping Melissa's help for Deirdre...


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WORLD-CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. 

Keep intake to levels that will support exercise but not body fat. 

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. 

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. 

Bike, run, swim, row, etc, hard and fast. 

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. 

Routine is the enemy. 

Keep workouts short and intense. 

Regularly learn and play new sports. 

CROSSFIT IS DOPE, YO!

Sunday's workout in the Advanced Class was PURE EVIL...weird, but I actually got a lot of compliments on it!

The Overhead Squats brought Anton to his knees...

...well, more specifically...to one knee and one elbow!

I can't really talk, though...the workout brought me to this weird, limp-wristed, gasping state, lying in the middle of the parking lot...

Andrea (blue medicine ball) came back for her second class this morning...YAY!

Abby loves her some Wall Ball...

New guy George (black medicine ball) got his first taste of Wall Ball...

Gregg and Jordana kicked butt, as always...I'm so happy they keep coming back!

NO EXCUSES

Kyle Maynard is a Crossfit Coach in Georgia, by the way. Pretty cool, eh?

GONE, BUT NOT FORGOTTEN

This video from Crossfit Fire reflects the sentiments of all the coaches and most if not all of the members of Valley Crossfit...it's literally a DAILY OCCURRENCE that people say, "Whatever happened to Nicole? Whatever happened to Yancy? Whatever happened to Liz?" etc etc

I, as the head coach, have to explain why people have quit training...and every explanation is always filled with a tugging at the heartstring...

I couldn't have made a better video explaining why, so I'll just give you theirs.

CrossFit Fire remembers those who have left us from Jennie Forman on Vimeo.

FANTASTIC FRIDAY!

Here's Wall Ball from a unique perspective!

Kris...

Charla and Jackie...

Rachel...

Julia...

I arranged some Open Gym time at a local gymnastics gym for VCF Members and friends...about fifteen people showed up for the very first one, and everyone had a BLAST!

The Foam Pit was a big hit!

Anton...

Ruben...

Philip...

Our friend Kristina showed some cool Aerial Silk moves that *dazzled* everyone!

Julia was hip to learn some stuff!

Rachel could hardly contain herself...Aerial Work may be her new "thing."

THURSDAY CROSSFIT

Indo Board Ball Slams? No problem!

Rachel and Ji...

Hayley...

Jeremy...

Sagi...

New guy David opted for the more sane approach...learning to simply squat on the Indo Board...

Heavy High Pulls...

Josh...

Joe...

Bonnie...

Gregg...

Matt...

Becca...

Jeremy...

The barbell brought Josh to his knees...

New guy Bruno learned to High Pull with a Kettlebell...

Abby and Sagi run Bruno in at the end of his workout...SOLIDARITY, BAY-BEE!!!