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

Posted on by crossfit in WOD | 3 Comments

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

Posted on by crossfit in WOD | 4 Comments

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.

August 20, 2014

Posted on by crossfit in WOD | 5 Comments

Competitors – Mark Your Calendars! 

For any CFVB member competing at Vero Beast, we are holding a free Competitors Seminar at 10 AM on Saturday, October 11.

We will discuss things like cycling reps, how to approach an AMRAP, confidence, warm-up, nutrition, etc.

Rob and I will lead the class. We each have 7 years of CrossFit competitions under our belt, which includes my 5 years at Regionals.

We won’t be doing a full workout, but will test movements and answer any questions you may have.

milka OHS

 Workout of the Day
:00 (heats of 7 on the Airdyne. Come in and write your name on the board) 
For time:
75 calories – Airdyne
1 mile run
1000 m row

Midline – 3 sets of:
10 V-ups
10 glute-ham raise

Post your scores to the Whiteboard.

August 19, 2014

Posted on by crossfit in WOD | 10 Comments

Transformation Tuesday

Everyone knows how hard Danya works in the gym, but you may not know how far she’s come. Before CrossFit she was overweight and had issues with hypoglycemia. She became motivated to change her activity level and diet and has never looked back. I asked her to share her story and some before photos and she obliged. Read below…

Crossfit Vero Beach has changed my life. From looking at my pictures, the obvious can be stated that Crossfit will make you look better. In just a short year, I lost thirty pounds by adopting paleo and am at a weight that I personally have never been before. Even though I look better, that is not the gift that Crossfit Vero Beach has given me. Crossfit has made me see that all the “worldly pressures” of being thin and the dire need of wanting to be a size 0 is a very unrealistic approach to what life should be like. I put so much emphasis on what the numbers said on the scale that it started to control my life. Crossfit has no longer given me this obsession. My goals and focus have changed. Instead of focusing on the weight on the scale, I now focus on the weight of the bar and push myself to achieve success. I can now say that Crossfit has made me believe in myself and workouts that I thought looked ridiculous and impossible; I can now accomplish one step at a time, but only with the help and training of all of our trainers. They are encouraging, supportive, motivating, and challenge you to give it your all even when you think differently. I have gained a second family and there is no other gym that can compare to Crossfit Vero Beach.

Danya Before and after
Danya the day she started CrossFit and Danya today! 


Workout of the Day
For time-
4 Rope Climbs
6 Front Squats 185/115
12 Bar-facing burpee over bar
3 Rope Climbs
8 Front Squats 185/115
10 Bar-facing burpee over bar
2 Rope Climbs
10 Front Squats 185/115
8 Bar-facing burpee over bar
1 Rope Climb
12 Front Squats 185/115
6 Bar-facing burpee over bar

3×10 paralette pass-throughs (demo video below. focus on keeping midline tight)

Flexibility: 3 sets of
:20 couch stretch (each leg)
:20 box stretch

Couch stretch:
couch stretch

Box Stretch:
daniel TJ box stretch

Post your scores to the Whiteboard.

August 18, 2014

Posted on by crossfit in WOD | 6 Comments

Tunnel to Towers 

If you’ve registered for Tunnel to Towers and plan on running in a weighted vest, post to comments. We need to gather enough gear for those of you who are running, so please don’t wait until the last minute.

Also…CrossFit Fort Pierce has a team. And we want to win!

If you’d like to run, but not interested in the 26#, register anyway, wear your CFVB shirt and support this great cause!

For more information on the race can be found HERE.

frank rope

Workout of the Day
Power Clean & Push Jerk
15 minutes of tech work to 70% of 1-RM

30 reps for time:
Clean and Jerk 135/95
- 2 heats, work with a partner who will count for you. 

3 sets of:
15 back extensions
20 Abmat sit-ups
- rest 2 minutes between sets

Post your scores to the Whiteboard.

August 16, 2014

Posted on by crossfit in WOD | 3 Comments

Save the Date 

We’ve set the date for our annual End-of-Year party. Please mark your calendars for the evening of Saturday, December 20.

More details to follow in the coming months…


gigi OHS

Workout of the Day
Squat Clean – 15 minutes of tech work

For time
7 squat cleans 205/125
5 muscle-ups
7 front squats 205/125
5 burpee muscle-ups
10 Thrusters 135/95
15 chest-to-bar pull-ups

Post your scores to the Whiteboard.

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