November 24, 2014

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Advice from Camille 

The “world’s fittest woman,” CrossFit Champ Camille Leblanc-Bazinet, has some advice that us mere mortals can benefit from. They include training smart, believing in yourself and not making excuses. My favorite is that “success is a journey, not a destination.”

Read the entire article HERE.

joel bar

Workout of the Day
15 minutes to work to a heavy single from the floor

3 sets of Deficit Handstand Push-ups (10 reps for men, 8 for women)
Hands on 45s, head to floor.

For time: 21-15-9 reps of:
Thrusters 135/95
Row (for calories)

Post your scores to the Whiteboard.

November 22, 2014

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Why People Get Fat 

Eye-opening graphs that show trends in food and behaviors may give some insight about the widely-debated topic of why our country is fatter than ever. Read it all HERE

jenn 3

Workout of the Day
For time:
21-15-9-6-3 reps of:
Deadlift 225/145
Bar-facing burpees

Post your scores to the Whiteboard.

November 21, 2014

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Thanksgiving Week Schedule 

Please note the following changes for next week:

On Thanksgiving Eve we will close after the 5:30 PM class (so only the 6:30 PM class is cancelled)

We are CLOSED Thanksgiving Day (go run the Turkey Trot)

On Black Friday, classes will be at 7, 8 and 9 AM only.

Back to normal on Saturday, November 29 and on…


emily z
Emily Z. 

Workout of the Day
5×2 Squat Clean @ 75%
rest 1 minute between sets

5×2 Push press, heaviest possible
use racks

Muscle-up tech work or EMOM for 10 minutes: 3 Muscle-ups

Core Crush – 4 sets of:
:30 Abmat sit-ups
:30 Suprman hold
:30 Hollow body hold

Post your scores to the Whiteboard.

November 20, 2014

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Vero Beast III Highlights

Thanks, Jared, for another great video!


Workout of the Day
For time
100 calories on Airdyne
50 double-unders
1000 m row
50 double-unders
1000 m run
50 double-unders

Skill work – will you attain your 2014 goal?

3 sets of:
:30 box stretch
:30 each leg, couch stretch
:20 each direction, 3-way hamstring stretch

Post your scores to the Whiteboard.

November 19, 2014

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Turkey Trot

The annual Thanksgiving Day Turkey Trot is fast-approaching! Over 1300 runners are expected this year and CrossFit Vero Beach always represents.

Proceeds from this race benefit Harvest Food & Outreach Center, an amazing local charity that works to end hunger and poverty in Indian River County.

The race takes place November 27 at 7:30 AM at Riverside Park.

Visit for more information and to register.


dan TTB

Workout of the Day
3 x 2.2.2 touch-and-go squat snatch
rest 30 seconds between doubles, 2 minutes between sets
Rx: 135-155/95-115
focus on technique

Front Squat 6, 6, 4, 4
Rest 2 minutes between sets, build each set

Three rounds for time of:
9 deadlift 135/95
6 hang power snatch 135/95
3 Overhead squats 135/95

Post your scores to the Whiteboard.

November 18, 2014

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End of Year Party 

Now that Vero Beast is over, it’s time to get ready for our annual party! We have a big update – instead of holding the party at the gym this year, Orchid Island Brewery will be closing down their new location for us! Located in the Portales de Vero in the former space that The Black Pearl occupied, we will have a festive night of friends, food, drinks and dancing!

December 20 at 6 PM

Beer and cider will be provided.  We can also bring wine and/or an appetizer or dessert to share.

HAPPY BIRTHDAY JIM A! Jim is one of our O.G.’s who has been with us since Day 1!

HOODIES HAVE ARRIVED! If you pre-ordered, please pick yours up and pay via cash or check or we can charge your account. The price is $40. 

We also have some men’s thermals and women’s pull-ver sweatshirts.

CF family
The Blagbys

 Workout of the Day
:05 (heats of 8) 
AMRAP in 8 minutes of:
15 calories on Airdyne
10 wall balls 20/14
2 rope climbs

- rest 8 minutes

AMRAP in 8 minutes of:
200 m run
10 toes to bar
10 burpees

Skill work:
3 x 10 PERFECT push-ups (body in perfect plank, elbows back, etc)
If you are unable to do push-ups, do 3 x 5 push-up negatives (slowly lower yourself from top to bottom)

Pistol practice
Pistols to progressively lower boxes, with a weight under heel, alternating pistols, etc. 

Post your scores to the Whiteboard.

November 17, 2014

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Vero Beast III Recap

There is so much to say about Vero Beast III! This one event really exemplifies how strong our gym’s community is, as well as how mentally and physically tough you all are. Each year, it gets better and better. Even the weather was perfect, ensuring Diane’s hair looked phenomenal all day.

Fifty-five of 91 athletes competing were from CrossFit Vero Beach! For many of you, it was your first event. A few, like Emily, Arielle and Dustin, have only been CrossFitting for a few months! I know anxiety was running high, but everyone hid the nerves with big smiles and great attitudes.

The competition was STIFF! The other gyms really brought some incredible athletes and I know it was fun for our members to meet and challenging to compete alongside them. SO MANY people hit PRs in the clean and pull-ups. Those moments were awesome to watch.

At the end of the day, CFVB athletes were on each of the six podiums:

  • Arielle Bagby, only 16 years old, clinched 2nd in Scaled Women’s
  • Shawn Loesel, Zach Bragg (also 16) and Frank DelaCruz swept the Scaled Men’s division as 1st, 2nd and 3rd, respectively. They were each 1 point from each other.
  • Andrea Geldres took home 3rd in Masters Women!
  • Dolf Khale placed 1st and Chuck Sullivan was 3rd in Master’s Men…Chuck beat men almost 20 years younger!
  • Liz Ponto, always a performer under pressure, came in 3rd in Rx Women just one point from Rachel Reicher (who will always be an honorary CFVBer)
  • Lastly, Hans Stancil and Marco Radocaj battled it out to the end and took 1st and 2nd in Men’s Rx.

I am so proud of EVERYONE. You all pushed the limits this weekend and made Rob and I proud of the way you performed and conducted yourselves.

I am also proud of our judges. Hands-down, this was my best group to date. You all were on top of things the entire time!

Huge thanks go out to:

  • Joey, Carlo, Mike and Greg who pulled all nighters to help Rob demo and get the wall down so we have more room now. This all happened two days before Vero Beast! With it all done, imagine what Vero Beast IV will be like!
  • Sue and Charlie for being so accommodating with their StrikeFit room, studio, etc.
  • Danya for singing an absolutely beautiful National Anthem to kick off the day
  • All of the athletes who competed
  • All of the sponsors who donated fantastic prizes as well as cash (this years prize packages were insane). Most of these were from our member’s businesses – you all always come through with tons of generosity.
  • Each and every volunteer. This ABSOLUTELY would not happen without the scorekeepers, registration attendants, media crew, equipment crew and judges. It was a long and exhausting day and we appreciate your hard work.

Jared and Sundra took video and action shots all day, many of which are on our Facebook page now. More to come.

Cheers to Vero Beast III! Post your favorite moments to comments.

men scaled
Scaled Men

womens scaled
Scaled Women

masters men
Masters Men

Masters women
Masters Women

mens rx
Rx Men

women rx
Rx Women

Workout of the Day
10 x 3 Push Jerk + 1 Split Jerk
5 moderate, 5 heavy sets of the complex
Use racks

Power Clean 3 x
rest 20 seconds between reps, 3 minutes between sets
Rx: 205/135
Rx+ 225/155

5×3 Clean Grip Deadlift
- use proper mechanics/bar path for the clean
Rx 255-275/185-205
Rx+ 305-325/245-255

4 x 50 m Reverse sled drag 140/90

Post your scores to the Whiteboard.

November 15, 2014

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No classes today. Come on out and support the athletes who are competing in Vero Beast!

We will kick the first event off at 9 AM. Awards are at 4:30 PM.

CrossFit Vero Beast 3

November 14, 2014

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We will be setting up for Vero Beast this afternoon, so plan on making it to 5, 6, 7 or 9:30 AM today.

Competitors: you can check in early for Vero Beast and get your shirt between 4 PM and 6 PM today.


dustin OH

Workout of the Day
5×2 Back Squat @ 80%

4 sets, each for time of:
50 m Prowler push 140/90
200 m run
30 double-unders

Post your scores to the Whiteboard.

November 13, 2014

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Reminders to Our Competitors 

- You should now be in recovery mode. If you want to move around, do some light cardio followed by lots of mobility. You can also work bar path for the barbell movements, but again…LIGHT (for instance 50% of 1 RM) and minimal reps.

- If you haven’t already, plan all of your food for the day of competition.

- Don’t wear clothing on Saturday that you haven’t already worked out in (constantly pulling your pants up during burpees, etc. will suck).

- Hydrate, sleep and visualize yourself kicking ass!

- Remember to HAVE FUN!


JUDGES: Don’t forget to attend the meeting tonight at 5:30 PM. 

brooks dip

 Workout of the Day
AMRAP in 20 minutes of:
7 shoulder-to-overhead 115/75
10 bar-facing burpees
400 m run

Core Crush – advanced & beginner (trainer-led)
4 rounds of
:30 v-ups or sit-ups
:30 superman hold or arch rocks
:30 hollow body hold or hollow rocks
- If you aren’t AMAZING with the beginner movements, then don’t do the advanced moves. Master the basics first.

- 3-way hamstring stretch
- Box stretch
- couch stretch

Post your scores to the Whiteboard.

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