September 1, 2014

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Happy Labor Day!

8 and 9 AM classes only today.


Phin dips

Workout of the Day

Hang clean
15 minutes to work to a heavy single


For time:
A team of 2 completes:
30-calorie row each
30 bar-facing burpees each
30 hang cleans each

135 / 95-lb. hang cleans

125 / 85-lb. hang cleans

105 / 75-lb. hang cleans

Each team member completes all 30 reps of a movement before the partner can do his/her 30 reps. No partitioning of reps.

Post your scores to the Whiteboard.

August 30, 2014

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Labor Day Schedule – 8 & 9 AM only

Workout of the Day

Pre-workout: rope climb skill work/practice

For time:
20 clean & jerk 185/125
5 rope climbs
15 deficit handstand push-ups (parallelttes with plate and Abmat)
20 burpees to a plate

Post your scores to the Whiteboard.

August 29, 2014

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What Does it Take?

Every few months I clear out the workout logs from the file boxes, taking out the folders from people who didn’t commit. I just hate it. I remember all of them, what they look like, how they moved, their overall fitness level and goals. We try our best to make everyone feel comfortable when CrossFit seems intimidating at first. We stand behind our programming and knowledge,  yet, not everyone makes it.

Why do some people with all the athletic potential in the world fail and others, who are faced with a lot of obstacles, succeed?

So, I ask all of you…what does it take to “make it” at CrossFit? Post to comments.

… do you have what it takes to be the Vero Beast? If so, register today before other gyms get in on the action! 


Also…we were nominated by Treasure Coast CrossFit to take the ALS ice bucket challenge, which we will do near the end of the 5:30 PM class (6:15-ish). Please come join us if you can – don’t be scared, it will be “our version” of the challenge (which may involve beer/cider).

drew jump

Workout of the Day
3-position snatch
hip, mid-hang, floor
15 minutes of tech work, light, focus on positions

Five rounds for time of:
5 front squat (clean from the floor) Rx+ 225/155; Rx185/125
5 strict chest-to-bar pull-ups

Flexibility: 3 sets of:
10 Shoulder dislocators with PVC pipe
:30 Box stretch
:20 (each leg) couch stretch
:20 hamstring stretch
foam roll with focus on lats and quads

Post your scores to the Whiteboard.

August 28, 2014

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Labor Day Schedule

On Monday, September 1, we will be open for two classes only: 8 and 9 AM. Come on in and sweat it out before enjoying a day off!

CrossFit chicks!  

Workout of the Day
4 sets, each for time of:
25 ball slams 40/20
20 wall balls 20/14
10 hand-release push-ups
- rest 4 minutes between each set 

4 sets of:
15 (each leg) hip flexor drill

10 hanging knee raises

Post your scores to the Whiteboard.

August 27, 2014

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Tunnel to Towers – Update

For those of you running in 26# of weight for the Tunnel to Towers race, we’ve gathered various vests for you to use. Please see Rob or I and sign out a vest. It will be your responsibility to add weight to it (make sandbags, use dive weights, etc.) so that you are toting 26 pounds. There will be a weigh-in area at the race prior to go-time.

Take a vest now and get it all figured out. After the race, return it and celebrate the win!

Click below to register and make sure to choose “Individual Team Member Registration” if you will be running weighted. If you would like to run, but without a vest, register and support this great cause and wear your CFVB shirt!


lauren box jump

Workout of the Day
5×1 Push Jerk + Pause Split Jerk (pause 2-3 seconds in the dip position) 
15 minutes of tech work to 70%
Use racks

2 x 10 (each arm) half-kneeling KB press

3 x 10 steps Front Rack KB lunge

Midline – 3 sets of:
8 Glute-ham raise
10 (each side) Turkish sit-up (use KB or dumbbell)

Post your scores to the Whiteboard.

August 26, 2014

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Update on the Crush Games

Liz and Rob did CFVB proud at the Crush Games!

The event was HUGE. We’re talking OVER 900 athletes, many of which were Games and Regional competitors.

Liz made it through all of the weekend’s cuts and ended up 24th in the women’s Rx division.  It was awesome to watch her make it all the way through 183# in the clean ladder and unbroken on the hang-to-overhead.

Rob’s team made it to day 2, but just fell short of the finals, ending 55th. It was fun to watch the teams, as so much strategy and communication go into executing the workouts. Scott Panchik, CrossFit Games veteran was on a team with his twin brothers and they were incredible to watch…fast, efficient movement and flawless transitions.

In the Male Pro division, Matt Fraser was the overall winner…if the name sounds familiar it’s because he was on the podium (2nd) at this year’s Games. Stacie Tovar, a multiple-times Games athlete clinched the Female Pro division. All the competitors in Pro were freaks of nature!

Cheers to the organizers of the Crush Games for a very well-run, exciting and successful event!

PS: Vero Beast registration is open…click the “Vero Beast” link to the left to register before we open it up to a few other gyms.

crush games
Calm before the storm 

liz DB snatch
Liz on dumbell snatches

rob clean
Rob during the clean ladder 

 Workout of the Day

:05 (write name on board, heats of 7-8) 
For time:
60 calories on Airdyne
60 double-unders
40 pull-ups
40 KB swings 55/35
20 toes-to-bar
20 box jumps 24″/20″
40 calories – rower
40 double-unders
20 pull-ups
20 KB swings 55/35
10 toes-to-bar
10 box jumps
 *25-minute time cap


Flexibility: 4 sets of:
:20 couch stretch (each leg)
couch stretch

:20 box stretch
box stretch

:20 seated hamstring stretch


Post your scores to the Whiteboard.

August 25, 2014

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Vero Beast III Sponsors 

The following companies have agreed to donate prizes or cash to the winners of Vero Beast. If you are interested in donating, please send an email to


ALSO…Registration for CFVB members IS OPEN! Check the Vero Beast link on our website and register via PayPal.

advocare logo_full



Porch Factory logo in raster format

Rio Coco logo

blooming sassy nwsltr hdr 3a

RxBar_Final Logo

 Workout of the Day
Power Clean
12 minutes to work to 80%

- rest 5 minutes

Every minute on the minute for 16 minutes
3 power cleans 185/120
5 burpees over bar (bar-facing)

4 sets of:
:30 plank holds
15 Abmat sit-ups

Post your scores to the Whiteboard.

August 23, 2014

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Exciting News – Orchid Island Brewery

Alden & Val’s microbrewery & tasting room will officially be open for business this Sunday! They sell by the pint glass, and have growlers for those who want to take beer home. Soon, they will be bringing in (to the taproom) other craft beers and styles from other FL breweries. You’ve all tasted their delicious beer at our parties, now go sample it at their fabulous new location on Ocean Drive.

Congrats to the Bings!

2855 Ocean Drive in the Portales de Vero.
Hours are:
Tuesday-Thursday (5 pm-8 pm)
Friday (5pm-10 pm)
Saturday (12 noon-10pm)
Sunday (12 noon-4pm)
Closed Mondays


Workout of the Day
For time:
50 box jumps 24″/20″
25 toes to bar
50 wall balls 20/14
25 ring dips
50 wall balls 20/14
25 toes to bar
50 box jumps 24″/20″

Post your scores to the Whiteboard.

August 22, 2014

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Good Luck!

Today, Rob is competing on a team and, on Saturday, Liz is competing as an individual at Crush Games.

Crush Games is one of the top CrossFit events in the country, drawing many CrossFit Games competitors. So, stay tuned to the website for scoring and updates or – even better – head down to the BB&T Center in Sunrise this weekend and check out the actiont!

Some inspiration for your snatch. Notice her set-up, the fact that her back angle doesn’t change as she pulls off the floor, how she sweeps the bar into her hips and drives through her heels, that her arms remain straight until the third pull where she pulls herself under the bar. Although we are performing a power snatch today, everything remains the same, you are simply catching the bar higher.

Workout of the Day
Power Snatch 5×2

Back Squat 5×2

250 m row x 8 @ 100%
- rest as needed

Post your scores to the Whiteboard.

August 21, 2014

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Don’t forget: Free CrossFit Kids Workout this Saturday at 10:30 AM. Bring your child, age 4-11, and a friend. RSVP to

patty rope

Workout of the Day

4 sets, each for time of
50m sled push 140/90
20 ball slams 40/20
10 strict pull-ups
30 double-unders
- rest 4 minutes between sets

*set 1 should be done at 70%, set 2 at 80%, set 3 at 90% and set 4 at 100%

Post your scores to the Whiteboard.

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