Box Brief


WOD Spotlight: Trevor

May 18, 2017
Depending on where you live, we’re days away from some major sun. If you’re looking forward to hopping into that swimsuit, you’ve spent some hours working on that midsection. So with little time to waste, we give you another core-centric WOD to blast those abs before summer creeps up. Trevor is a team of four WOD, so grab your buddies at the box and get ready to bring the thunder. Trevor is well rounded for working chest, lower body, and ba

Play It Again

May 9, 2017
A lot of our entries here on the CFVVV blog revolve around motivation, diet, and workout routines. Our goal is to provide you with a roadmap to succeed in your fitness journey. There’s a lot of information to sort through out there, and we hope to guide you through the process in a way that works for you. But for every motivational spiel, every diet tip, every fitness factoid, and every new workout, there’s something that isn’t quite as sex

Symmetry In Fitness

April 26, 2017
Athletes have very specific goals in mind when they’re training for events like cycling, marathons, or power lifting. When it comes to the average person at the gym on the other hand, goals tend to be a bit hazier. One major mistake that people often make is fixating on a single muscle group. A lot of young guys want gigantic arms and pecs. A lot of young girls want tiny waists and perfectly toned legs. There’s nothing wrong with eit

WOD Spotlight: Gut Buster

April 19, 2017
With beach season around the corner, we’re putting this month’s focus on core and abs. The gut buster is guaranteed to, well, bust your guts. One of the oft overlooked aspects of rockin’ abs is that they’re accentuated by a well-developed posterior chain and strong shoulders. The great thing about the Gut Buster is that it targets all of the above. If you’re trying to tone up for barbeques and bathing suits, this WOD will fulfill your w

It Isn’t Good Enough

April 5, 2017
You woke up on the right side of the bed. You ate well. You’ve been dying to get in there all day and when you finally show up, you dominate. It isn’t good enough. Today was hit or miss. You got through work, went home and thumbed through Instagram while you listened to the hum of your microwave from the couch. You could have sat there for a few hours easy, but you got up and hit the box. Good for you. It isn’t good enough. You

Learn to Rest, Not to Quit

March 21, 2017
Congratulations for making it this far on your New Year’s resolutions. If you’ve turned a major new leaf and stuck with it, then by now you should be noticing mental and physical adjustments to your new and improved lifestyle. With any luck, you feel great and you’re starting to see results. Keep in mind that while the key to making progress is consistency, there may be some periods where your routine takes a hit – and that’s okay. I

WOD Spotlight: Nicole

March 16, 2017
For our WOD this month, we’re focusing on a workout that’s all about intensity. Nicole is straightforward, but she’s anything but basic. The CrossFit lifestyle is about honing mental toughness and positive adaptation to exercise. That’s the difference between a standard day at the gym and a day with Nicole. You can make this your most brutal workout, or you can cheat yourself through it, but if you’re doing it right, you’ll be basi

Cornerstones of CrossFit: Intensity

March 8, 2017
Intensity is a mainstay of CrossFit. In textbook terms, intensity is work over time. As most will tell you, it’s something easily described but only understood once experienced. Let’s put it this way: if you can skim the headlines of People Magazine while you’re on the stationary bike, you’re doing it wrong. If you finish half of your workout without breaking a sweat or a single grunt, you’re doing it wrong. If you’re not on the

Why Your Diet is Killing Your Progress

February 22, 2017
“Eat healthy and exercise” seems like pretty straightforward advice for getting in shape or improving your health. The issue is that when you take your fitness a little more seriously, you come to realize that diet and exercise are both endless rabbit holes of nuance.  It’s complicated, and in our rush to turn over a new leaf, we tend to make mistakes. Too Much People like to divide their diet into groups of “good foods” and “bad f

WOD Spotlight: Lynne

February 16, 2017
Lynne is a straightforward, no-nonsense upper body jackpot. Your reps on the bench work your pecs and triceps while pull ups wreck your traps, biceps and core. If you put your work in on this WOD, you’ll see major strength gains in upper body strength as well as improved posture from the balancing forces of pectoral strength and core/trapezius activation. The Rx For 5 rounds at max reps: - Bench press at body weight - Pull-ups How to S

Hitting the Brakes: Knowing When to Rest

February 6, 2017
Spend a few minutes looking through YouTube channels or Facebook groups dedicated to exercise and you’re bound to come across an inspirational montage of a running routine or a giant ox of a man yelling at you about how much you have to want it. All of that’s great. Most of these materials are for bringing in new crowds with limited experience in fitness, and a lot of people are looking for a little spark of motivation. On the other hand,

Cornerstones of CrossFit: Full ROM

January 23, 2017
Spend enough time in any traditional gym and you’re eventually going to come across people cheating their way through their workouts. Some of the staples include the bulky he-man who grunts his way down to a quarter squat, the squirming teenager who barely gets the overloaded barbell a half an inch down from the bench rack, and that one guy who seems to be twitching at the top of a pull-up for what (are apparently) 10 reps. The truth is that

WOD Spotlight: Barbara

January 17, 2017
We’ve been taking it easy on the WODs for a while now with beginner friendly workouts. Given that it’s a New Year, it’s time to start things off with a kick from a relentless benchmark girl. Barbara is the kind of gal who screams in your face about your sweaty gym socks while you squeeze out that last rep. She’s a measure of functional strength and overall fitness. If you’ve been taking your workouts seriously, Barbara is a proud milest

CrossFit: New Year’s Resolutions

January 5, 2017
The champagne glasses clicked, the confetti showered down and the ball finally dropped. 2016 is a thought of the past and it’s time to tackle 2017 harder, faster, and stronger than ever before. If getting in shape is anywhere on your list of resolutions, then you’ve come to the right place. Gift in the Box We all tend to start off new goals with the strongest intentions and rigorous discipline. That fresh burst of hope and energy for change

Rethinking Core Strength

December 27, 2016
Core strength and core stability are terms that stand out for both trained athletes and novices alike. We all know that developing core strength is a staple of a good program, but we’re not all so clear on exactly what core strength encompasses. Most will immediately conjure up images of a pulsing six pack on its on hundredth repetition or a sweating torso held rigid in a plank. Don’t get it twisted (or flexed); both of those exercises hit

Holiday Dinner Cheat Sheet

December 19, 2016
The holidays are a time for tacky sweaters, family gatherings, impromptu skirmishes at the local Best Buy and, of course, food. Whether you’re approaching the holiday feast with an unwavering conviction to carbo-load like there’s a food ration starting tomorrow, or cry yourself to sleep about all the delicious food you had to turn down, here are a few pointers on navigating the dinner table. Green Angel on Your Shoulder It’s hard to go wr

WOD Spotlight: Cary

December 7, 2016
Happy Holidays from CrossFit Veni Vidi Vici. Here’s hoping that your family gatherings were lovely and that grandma's stories were quaintly circular, rather than uncomfortably candid. With Thanksgiving in the rearview and Christmas dinner around the corner, odds are that you’re looking to burn off a few extra biscuits and pie slices. On the other hand, if you exercised the self-restraint of a Buddhist monk throughout the season of feasts,

CrossFit: Firebreather Virtuosos

November 22, 2016
Before CrossFit was a trending social media phrase, it was an underground fitness movement conceived and championed by Greg Glassman. CrossFit Inc. was founded sixteen years ago. Fast forward, and we’re here with boxes in every other strip mall. But when the momentum was starting in 2005, Glassman wrote an open letter to trainers emphasizing the importance of a key concept in athletics and its relevance to CrossFit. Virtuosity Virtuosity is a

WOD Spotlight: Grace

November 17, 2016
Grace is your friend. Grace cares about you. Grace wants you to be a well-rounded warrior. Grace is the WOD that’s going to give you epic core strength and explosive power. However, Grace is very much a workout that requires precision and care if you want to see the results you crave. Performed with mastery and perfection, there’s a beautiful synergy at play with these movements. The Rx Grace might be simple, but easy it ain't: - 30 Clea

Say No To Pop

November 7, 2016
Nobody’s perfect. We all have our cheat days. We all have our guilty pleasures. The truth is, treating yourself every now and then is crucial to your sanity. You don’t want to burn out. That said, if you’re serious about your health and fitness, there’s one treat that you need to quit at all costs. Soda is Killing Your Progress There is so very much that’s wrong with high-fructose corn syrup that it’s obscene. Where to begin? Well,

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