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Tuesday 2017.01.17

CrossFit Level 1




5-5-4-4-3-3 Deadlift

CrossFit Level 2


21-18-15-12-9-6-3 Reps for Time:
Medicine Ball Weighted Sit-Ups, 20/14#
Shoulder-To-Overhead, 95/65#


Starting Saturday January 7th: Coach Joey & Noelle’s Mobility30 Challenge!

Doing the Whole30 Challenge and want a little bit of an extra challenge? Not doing the Whole30 but still looking to make a positive change to your overall health and fitness for the New Year? Have a few nagging aches and pains, or want to protect yourself from future aches and pains? Try this!

The What & Why of The 2017 CrossFit Games Open

Wondering what the CrossFit Games Open is, and why you should sign up for it? Read on! And don't forget to register at starting Thursday January 12th!

Saturday January 7th: 2017 New Year’s Whole30 Challenge + NUTRITIONFEST!

It's the start of a brand new year: time to get back on the good nutrition track with our New Year's Whole30 Challenge!  We're tossing the sugar, grains, and alcohol for 30 days of clean livin' -- join us!

New Athlete 6-Week New Year’s Challenge!

Start 2017 off right with an investment in your health and fitness! We're looking for 20 dedicated new athletes to participate in a 6-week fitness and nutrition challenge beginning Saturday, January 7th.

Starting Friday December 2nd: Basic Training

Join our Drill Sergeants Blanco and Mike Wednesdays and Fridays at 6:30pm beginning 12/2 for tough love workouts inspired by special forces training! This extra-sweaty hour is the perfect counterpoint to a holiday cookie, cake, or pie addiction, and/or an overly-developed seasonal alcohol habit.


Alter Egos: Derek Godwin

Our finest investigative reporter uncovers the secret real life identities of people you’ve only ever seen in sweatpants for our documentary series ALTER EGOS. For our third installment @spensermestel finds out a few things about @dergod!

:: Usually Attends: Movement (6-7:30pm on T, W, Th) and 6:30pm CrossFit L2.
:: Started CrossFit: At CrossFit Virtuosity in January, 2014.
:: Years of CrossFit: 3.
:: Origin Story: Derek and Inna, his wife and fellow CFV member, heard about CrossFit from their friends and stopped by. They were hooked after an intro class with Coach Joey.
:: Gym Superpowers: Kipping ring muscle-ups and anything core. Partly thanks to CFV's core and strength work, Derek didn't have to see a physical therapist once last year, the first year since he injured his back playing soccer in England.
:: Gym Kryptonite: Single-arm chin-ups and forward rolls.
:: Favorite Workout Music: DJ Kyle's "sexy selections during spinal waves."
:: Loves Most about CFV: What he loved when he played elite soccer in England – the community and the sense of competition.

...keep reading for Derek's real life identity! >