Welcome to Valley Crossfit!

COME AND GET IT!

Today was the last day of "Pullupalooza"...send me your May Pullup Totals early this week, and I will post them no later than Friday...

In the meantime, watch THIS!

ANOTHER KICKASS SATURDAY

New guy Juan runs with the 20# medicine ball...

Chris does a Bumper Plate Burpee...WITH INTENSITY!

New gal Shavonne said she really had an eye-opening first class this morning...

Here, she participates in the relay...

Juan leads the way, doing Bumper Plate Overhead Walking Lunges...

The 9am Crew...

In the Intermediate Class, Ben does Kettlebell Steam Engines...

Poor Mel...you can't let Lynne catch you resting, or she'll bust you in front of the entire Internet World!

(It was a BRUTAL workout, Mel...I don't blame ya!)

Steam Engines by Andrea...

This guy called me the other day and asked if I thought Crossfit could help him put on 10 pounds of muscle...has he not seen the pictures of our folks in action?!

Look up "lean muscle" in the dictionary, and you're liable to see a picture of a Crossfitter...maybe even Brandon here!

Greg's another example of a guy whose build has really changed in just a few months...it must be all the Bumper Plate Burpees!

CRAZY IS AS CRAZY DOES...

New gal Jen learns about the crazy antics we occasionally...okay, REGULARLY...engage in!

New gal Shelly (in the gray) rows with the best of 'em!

New gal Yo-Yo, on the left, and Julia, on the right, both do Jumping Squats...

New gal Stacy does Kettlebell High Pulls... 

New gal Rachel does High Pulls...

Shaul told me today, "I've never done the Speedbag."

Well, we fixed THAT!

WHAT A SAVE!

VCF's own Ryan "McLovin" Houchin competed in the Red Bull Art of Motion Competition in Vienna, Austria, last week...

Check out this close to THREE STORY FALL! He was supposed to do a Wall Flip back onto the platform and he...well, he MISSED!

LINK TO VIDEO

Fortunately, he had the strength and body control to save himself from serious injury! Heck, he didn't even lose COOL POINTS with the crowd!

We're glad you're ok, McLovin!

(I'm hoping somebody will come forward with better video, so I can post a better one...for now, this is all we've got...)

IF ONLY EVERYBODY HAD THIS KIND OF HEART!

VCF Affiliate Team Tryouts from Ruben Rojas on Vimeo.

RESULTS ARE TYPICAL!

People who train in Crossfit get STRONGER!!! Just ask Greg...

They get better STAMINA!!! Just ask Andrea...

They are better able to perform DIFFICULT JOB TASKS!!! Just ask Geoff and Steve...

It helps them with things like BECOMING A FIREFIGHTER!!! Just ask Jarrett...

It CHANGES THEIR LIFE!!! Just ask Katie...

They learn PROPER WORKOUT FORM!!! Just ask Scott...

It teaches big guys "little guy moves," and little guys "BIG GUY MOVES!!!" Just ask Bryan...

TUESDAY CROSSFIT

Jeremy was on "hiatus" for a while, but he's back with us now...

Bonnie does Ball Slams in-between 400m Runs and Deadlifts...

I think Julia got inspired watching the In-House Competition we had last Saturday...more specifically, I think she got inspired watching RACHEL Deadlift her heart out!

Gary does Back Squats...

Anton does Back Extensions...

MEMORIAL DAY CROSSFIT

We did a Park Workout today, in honor of fallen U.S. soldiers, and then played Hooverball, which is like volleyball but with a 10-lb medicine ball...a total blast! Thanks to all who came out to play!

The workout had Pullups...

...Pushups and Squats...

...and Running...

Look out, Sagi!!! He's a madman, he's coming to get you!!!

No casualties during Hooverball...

...just Fun...

...and Fitness...

SUNDAY CROSSFIT

New gals Marine and Irina try their hand at Wall Ball...

Irina does a Burpee...

Anton does Box Jumps...

Lynne does Kettlebell Swings...

MEMORIAL DAY SCHEDULE

All classes cancelled, exCEPT...one special Memorial Day Class...we'll meet at the gym at 9:30am, load up a little bit of equipment, and then convoy to a local park for a special workout...

Hmmm...it's been a while since we played Hooverball.......