February 13, 2016

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DON’T FORGET: Our Pajama WOD is next Saturday. Wear your PJs to class – we will supply the donuts!

Workout of the Day

:10 (heats of 10 every 7 minutes)
AMRAP in 24 minutes of:
60 Calorie Row
50 Wall balls 20/14
40 Toes to Bar
30 Power Snatch Rx 135/95; Masters 55+ 95/45
20 Bar (Masters 55+ Pull ups)

Post your scores to the Whiteboard.

February 12, 2016

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Good Luck!

We’ve got some CFVB athletes competing in CrossFit competitions this weekend:

Team Dad Life, comprised of Marco, Hans and Kyle, will be throwing down at Ice Monster at CrossFit 305 in Miami. https://themonsterseries.com

Johnny Zambito & Kat McClain are proving their love at the Valentine’s Massacre at CrossFit 904 in Cape Coral. https://www.facebook.com/stvdaymassacre/

Go get it!

will box jump

Workout of the Day
Three sets of:
5 Front squats @ 65% (clean from the floor)
50 m sled push 160/110
Not for time

5×3 Push Press
moderate, technical load

Mobility: 2 sets of –
1:00 Box stretch
1:00 Passive bar hang
1:00, each leg, couch stretch

Post your scores to the Whiteboard.

February 11, 2016

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We are happy to announce the addition of a yoga class at 6:30 PM on Friday. Rana will be the instructor and, as most of you know, she is also a CrossFitter so her class will focus on complementing our gym’s programming.

The class will be $5 for members and $10 for non-members. Payable to the instructor. Please bring a mat.

This is a great opportunity for all of us, and all levels are welcome, so please attend!

We will start NEXT Friday, February 20, at 6:30 PM and continue every Friday after that.

Read “10 Reasons Why Strength & Conditioning Athletes Should Start Practicing Yoga”

joanne rack


REMINDER: check the lost and found. We are tossing unkept items at the end of the week.

Workout of the Day
4 sets, each for time, of:
20 Cals Air Bike
15 Box jumps 24″/20″
10 Russian KB swings 55/35
Rest 3 minutes between sets
85% effort for all sets

Goal Work
Get crackin’ on those goals…Rick Fiore did and PRed his clean by 30 lbs! 

Post your scores to the Whiteboard.

February 10, 2016

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Bye for Now

We are sad to say that we have five long-time, very special members are moving out of town. Bob and Maria Boulanger are headed to Virginia, as Maria got a job transfer with Rockwell Collins. PJ and Lisa will be moving to Miami, as PJ is becoming Director of Agronomy at the Riviera Country Club. Shawn took a job with the Palm Beach County Fire Department.

We wish everyone the best of luck in their new cities and job. We have loved getting to know you all and will miss you that certain something you all brought to our gym!

shawn l face

lisa PJ airbike
Lisa & PJ

Bob clean maria clean copy
Bob & Maria



Workout of the Day

For Time:
250 m Row
5 Power cleans Rx: 145/100; Masters 55+115/75
5 Shoulder-to-overhead Rx: 145/100; Masters 55+115/75
500 m Row
10 Power Cleans Rx: 145/100; Masters 55+115/75
10 Shoulder-to-overhead Rx: 145/100; Masters 55+115/75
1000 m Row
15 Power Cleans Rx: 145/100; Masters 55+115/75
15 Shoulder-to-overhead Rx: 145/100; Masters 55+115/75
*15 minute time cap
*We are going to pair up on this one, so everyone will have a judge. 

Midline – 3 sets of:
10 back extensions
10 knee raises with 3-second pause at top

Two sets of:
1:00, each arm, banded shoulder stretch
1:00, each leg, banded hamstring stretch

Post your scores to the Whiteboard.

February 9, 2016

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Member Spotlight – Gina Karshner 

If you’ve met Gina, she is no doubt one of your favorite human beings on the planet (if she’s not, there is something wrong with you!). Pound-for-pound, she’s got more grit than anyone (hello?! BURPEES are her favorite movement!). She’s a single mom who is very involved with her teenage son’s football activities. She works full time. She never neglects spending time with her parents and her adult daughters. And she makes it to the gym 5-6 days a week at the 5 AM class with a pep in her step and a huge smile on her face.

Gina shows up to mobility sessions and Vero Barbell. She competed in Vero Beast. She tracks her food. She sets goals and then she demolishes them. Gina has NEVER made an excuse. She has literally become the benchmark we compare all others to…”well, if Gina can do it…”

And on top of all this, she is positive and kind. She introduces herself to everyone and genuinely gets to know and truly cares for people. We really can’t say enough about this lady!

Here is more on this pint-sized bad-ass…

Occupation:  Paralegal

Family:  Jack (son); Angela (daughter); Maria & Beau Sommers (daughter & son-in-law); Rosemary & Tony Dronchi (mom & dad); Anthony Dronchi (brother).

Favorite CrossFit movement or workout:  burpees over bar and rope climbs.

Favorite cheat meal:  Appetizer:  dark chocolate covered strawberries; main course:  dark chocolate almond bark; dessert:  dark chocolate walnut/cherry cluster. (all from Kilwin’s!)

Hobbies:  Watching high school and college football.  Being present and actively involved with my family. Learning all I can about nutrition and exercise to be disease free.

Little know fact about me:  I love Italy – lived there for 3 months and can’t wait to go back.

IMG_0814  IMG_0824 (null)

Workout of the Day
10-15 minutes to work up to moderate load – thrusters

For time:
21-15-12-9-6 reps of:
Thrusters Rx 95/65; Masters 55+ 65/45
Chest-to-bar pull-ups Masters 55+: Pull ups
12min time cap
Partner up so everyone has a judge

Midline: Two sets of –
:45 Plank
:45 Side plank L
:45 Side plank R
1:00 rest

Post your scores to the Whiteboard.

February 8, 2016

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With the Open upon us and workouts being judged, we want to discuss integrity. We assume all of you are counting your reps correctly in a workout, so when we are talking integrity, we mean upholding the standards of the movements. You should know what “below parallel” feels like in a squatting movements, you should be locking out your arms at the bottom of a pulling exercise, breaking the vertical plane on toes-to-bar, chest to the ground on a burpee, etc.

Shorting reps only builds bad habits. So, slow down and make it count. Slow and accurate always beats fast and erratic. Don’t waste your energy on reps that don’t count!

Below is a list of movements commonly seen in the Open. You should already know what constitutes a good rep for each, so practice how you want to play!

  • Wall Balls
  • Muscle-ups
  • Pull-ups, including chest-to-bar
  • Toes-to-bar
  • Burpees
  • Overhead squats
  • Thrusters
  • Cleans
  • Double-unders
  • Deadlift
  • Snatch

Be ready for anything in the Open, as CrossFit has you ready for the unknown and unknowable! We can’t wait!

aron back squat

Workout of the Day
Barbell warm-up/drills

In 3 minutes, perform 10 C&J Rx135/95; Masters 55+ 95/55
Rest 2min
In 3 minutes, perform 10 C&J Rx 155/105; Masters 55+105/65;
Rest 2min
In 3 minutes, perform 10 C&J Rx 185/120; Masters 55+ 125/75

Three sets of:
10 Bar Rows
10 Ring push ups

Midline: Three sets of –
:30 Hollow body hold
:30 Arch hold
:30 Rest

Post your scores to the Whiteboard.

February 6, 2016

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The Open

We are about three weeks away from the CrossFit Open and team CrossFit Vero Beach has over 40 registered athletes!

Don’t miss out! We would love to have you participate, as both scaled and Rx options will be available for each event. Workouts will be performed on Friday afternoons at 5 PM and on Saturdays at all classes.


sean L DB bench

Workout of the Day
:05 (heats of 10)
For time:
21-15-9 reps of –
Overhead squat Rx+ 135/95; Rx 105/75; Masters 55+ 95/55 (scale = front squats)
Calories – Air Bike
10 min time cap

rest 12 minutes 

Three rounds for time of:
500 m Row
10/6 Bar muscle-ups / scale 10 chest-to-bar pull-ups
10 min time cap

Post your scores to the Whiteboard.

February 5, 2016

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The Benefits of Weightlifting 

I can say with confidence that many of you really love the Olympic lifts. However, we do notice that some of you skip these workouts. Maybe the lifts still feel foreign? Maybe you don’t realize the full benefits of the lifts? Olympic weightlifters are some of the most gifted athletes – fast, flexible, powerful – and there are numerous benefits to practicing the snatch, clean and jerk.

  1. Olympic lifting teaches you to apply large amounts of force (i.e. activate muscle fibers rapidly). This is not only advantageous to athletes in power and field sports, but is also beneficial to those who tend to practice the slower-twitch muscle activities like long-distance running.
  2. Because every muscle of the body is used in Olympic Weightlifting, there are cardiovascular benefits.
  3. Again, because you use every muscle, you can see improved body composition.
  4. Lifting is safe. There are very few injuries/overuse injuries in the sport, especially compared to things like running.
  5. Lifting improves your flexibility.

So, next time you want to skip out on the lifts, think about the long-term benefits. They may feel awkward at first, but practice will make you more comfortable and you will soon feel and see the benefits. Very few facilities in town have coaches who can properly teach the lifts, so take advantage of being here!

More reading: http://www.owresource.com/lifts/benefits.php

becca ohs


Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 10minutes/5 sets:
6 Power Snatch

5×5 Push Press
Light to moderate, technical load

3 x 1:00 handstand hold (back facing wall)
rest as needed 

4 sets of: 20 calories on Skierg
rest as needed between sets
90% effort

Post your scores to the Whiteboard.

February 4, 2016

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We’ve all been miserable in a workout. But, did you know there is one simple thing that may help to alleviate your pain? There is research that the simple act of smiling can instantly change your mood and allow you to push past barriers.

I first learned about this at an athlete camp last year, then I read a few articles on the subject.  I have since put this practice into action from time to time and it works! Smiling allows you to relax, to let go of tension.

So, try it out…we won’t think you’re crazy.

forfar hip thrust


Workout of the Day
As a team of two…
Two rounds for time of:
60 hand-release push ups
60 Box Jumps 24/20
10 Rope climbs
*one person works at a time, split up the work any way
*when you switch the partner doing the work, both partners do 10 burpees.

Skill/goal work

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February 3, 2016

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On our annual survey, several requests were made to offer a yoga class at CFVB. If you are interested in yoga, please respond in the comments section of this blog post which day and time you prefer:

  • Fridays at 6:30 PM
  • Saturdays at 10:15 AM

If we have enough interest, we will start a class!

christina snatch

Workout of the Day
For Time:
1000 m Row
50 Wall balls 20/14
50 cals Air Bike
50 Wall balls 20/14
1000 m Ski erg
– Heats of 7 every 10mins
– 20 min time cap

Three sets of:
15 Toes-to-bar (as fast as possible)
10 back extensions

Post your scores to the Whiteboard.

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