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About CrossFit Vallejo

Where is CrossFit Vallejo

  • 145 Valle Vista Avenue, Suite D Vallejo, CA 94590

CrossFit Vallejo Schedule

  • Monday - Friday; 4:00, 5:30 P.M., 6:30 P.M. 7:00 P.M. Saturday; 9:00 A.M. We are now offering morning classes on Tuesdays and Thursdays; 9:00 A.M, 10:00 A.M. Additional class times are available by appointment. Give us a call...we can work something out.

REPRESENT!!!


September 4 2008

Murph

Murph being performed by our friends down at CrossFit Oakland.  This is going to be a tough one...drink lots of water...today is going to be a hot one.

REMINDER: The second "Workout By The Water" is scheduled for this Saturday, September 6, 2008 at 9:00 @ the Vallejo Waterfront.  Come out one and all to experience CrossFit.  All of our workouts are scaleable for ANY skill level from "never worked out" to "fit as f**k".  See you all there.

WOD September 4 2008

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."

-Jim Rohn

September 3 2008

Where's Waldo?

DSCF4355.jpg picture by crossfitvallejo

James.....where are you?  You've finished the fundamentals and have completed a few tough WODS, you've already achieved a kipping pullup, and have set the mile record. We'd hate to see all that hard work go to waste. Hope to see you back in the box soon.

REMINDER: The "Workout By The Water" is scheduled for this Saturday, September 6, 2008 @ 9:00 @ The Vallejo WaterFront.  Come out and join in the fun.

WOD September 3 2008

Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

"Success is the sum of small efforts, repeated day in and day out."
-Robert Collier

September 2 2008

Get On The Wall Of Fame


Welcome back everyone...I hope that you've all had a wonderful weekend.  Back to work again and time to burn off all the junk food and liquor from this paset weekend.  Time for a benchmark WOD...This is one that we can do Rx'd and get on the "Wall of Fame".  Don't forget to bring tape for your hands.

REMINDER: The "Workout By The Water" is scheduled for this Saturday, September 6, 2008 @ 9:00 @ The Vallejo WaterFront.  Come out and join in the fun.


WOD September 2 2008

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

"Stick to the basics and when you feel you've mastered them it's time to start all over avain, begin anew - again with the basics - this time paying closer attention."

-Coach Glassman

August 29 2008

Come One, Come All
Groupwobtw
We had a blast @ the last "Workout By The Water" and now the time is coming to do it again.  This is your chance to come out and try CrossFit, bring your family and friends, get to know us, meet cool people, and get in a great workout.  The next "Workout By The Water" is scheduled for Sept. 6 2008 @ 9:00 down at the Vallejo Waterfront.  Mark it down in your calendars...we'll see you there.

IMPORTANT NOTICE:  CFV will be closed for the Labor Day Weekend.  Classes will resume as usual on Tuesday, September 2, 2008.  Have a safe and wonderful weekend.  I will be signing off until Tuesday.

WOD August 29 2008

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Quotes of Don Juan Matus, On Being a Warrior

A warrior acknowledges his pain but he doesn't indulge in it.

The basic difference between an ordinary man and a warrior is
that a warrior takes everything as a challenge, while an ordinary
man takes everything as a blessing or as a curse.

A warrior is a hunter. He calculates everything. That's
control. Once his calculations are over, he acts. He lets go.
That's abandon. A warrior is not a leaf at the mercy of the wind.
No one can push him, no one can make him do things against himself
or against his better judgment. A warrior is tuned to survive and
he survives in the best of all possible fashions.

Acts have power. Especially when the warrior acting knows that
those acts are his last battle. There is a strange consuming
happiness in acting with the full knowledge that whatever he is
doing may very well be his last act on earth.

A warrior must be willing and ready to make his last
stand here and now.

A warrior cannot complain or regret anything. His life is an endless
challenge, and challenges cannot possibly be good or bad.
Challenges are simple challenges.

Self-importance is man's greatest enemy. What weakens him is
feeling offended by the deeds and misdeeds of his fellow men.
Self-importance requires that one spend most of one's life offended
by something or someone.

The hardest thing in the world is to assume the mood of a
warrior. It is of no use to be sad and complain and feel justified
in doing so, believing that someone is always doing something to us.
Nobody is doing anything to anybody, much less to a warrior.

A warrior takes his lot, whatever it may be, and accepts it in
ultimate humbleness. He accepts in humbleness what he is, not as
grounds for regret but as a living challenge.

The worst that could happen to us is that we have to die, and
since that is already our unalterable fate, we are free; those who
have lost everything no longer have anything to fear.

A warrior must learn to make every act count, since he is going
to be here in this world for only a short while, in fact, too short
for witnessing all the marvels of it.

When one has nothing to lose, one becomes courageous.
We are timid only when there is something we can still cling to.

August 28 2008

There's A Guy On Your Back
Cheeser

Natty JD and Nat out and about...way up in  the sky.   I'll never understand what makes people jump out of perfectly good  planes.   The only way that you'll get me to jump out of a plane is if it is  my only option.  JD...you look like you're enjoying that guy on your back a little bit too much!!!  And the outfit...DEAD SEXY!!!  Nat you continue to amaze me!!!

WOD August 28 2008
Rest Day, Makeup Day, Skills Day

"When the people look like ants -PULL
When the ants look like people - PRAY"
-Bumper Sticker

August 27 2008

Energizer Bunny
Perri
Say hello to our very own "Energizer Bunny".  She finishes a WOD and wants to go again!!!  Congratulations Perri on completing your "Fundamentals".  I can't wait to see what records you're going to break here in the gym and competing with your team.

WOD August 27 2008

Deadlift 1-1-1-1-1-1-1 reps

"Passion is energy.  Feel the power that comes from focusing on what excites you."
-Oprah Winfrey

August 26 2008

Emerging Beast
Les
Les catching his breath after a tough WOD.  This guy pushes hard every time he's in the gym and doesn't back down for anybody (except for maybe his wife and kid).  Look out everybody, Les is comin' for ya.

IMPORTANT NOTICE:  CFV will be closed for the Labor Day Weekend.  Classes will resume as usual on Tuesday, September 2, 2008.

WOD August 26 2008

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


"The beast in me is caged by frail and fragile bars."

-Johnny Cash

August 25 2008

Prayin'
Bj praying
Looks like BJ is praying for this WOD to be over...or is he praying that Pukie doesn't show up?  Whatever it is he's praying for I know that we all have moments like this...where we are caught up in our minds praying or talking to ourselves.  What are you praying for or thinking when you look like this?  Post thoughts to comments.

WOD August 25 2008

15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

"Prayer is the soul's sincere desire,
Uttered or unexpressed;
The motion of a hidden fire
That trembles in the beast."
-James Montgomery, What is Prayer?

August 22 2008

Give Support
Nat
This determination doesn't end in the gym...Nat is participating in the Breast Cancer 3 Day, a 60 mile journey to raise money for breast cancer research.  Show your love and support for a great cause.  Click on the picture below to find out more information and to donate and sponsor CFV's very own Nat.  We're very proud of you!!!
3day.custom

WOD August 22 2008
For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips


"During chemo, you're more tired than you've ever been.  It's like a cloud passing over the sun, and suddenly you're out.  You don't know how you'll answer the door when your groceries are delivered.  But you also find that you're stronger than you've ever been.  You're clear.  Your mortality is at optimal distance, not up so close that it obscures everything else, but close enough to give you depth perception.  Previously, it has taken you weeks, months, or years to discover the meaning of an experience.  Now it's instantaneous." 
~Melissa Bank

August 21 2008

The 2nd Workout By The Water
20051031-waterfront-park01
It's almost that time again..If you've been wanting to try CrossFit or get a family member or friend to come and try CrossFit, this is your chance.  The 2nd Workout By The Water is scheduled for Saturday, September 6, 2008 @ 9:00am.  This is a great chance to come and try a workout...the workouts are scaleable to all fitness levels so no need to worry if you haven't worked out for awhile.  We all have a great time out in the fresh air so come out and meet the CrossFit Vallejo family and drop some sweat with us.  See you there.  Check out this video from the 1st Workout By The Water.


WOD August 21 2008
Rest day, make-up day, or skills day

I gotta work out. I keep saying it all the time. I keep saying I gotta start working out. It's been about two months since I've worked out. And I just don't have the time. Which uh..is odd. Because I have the time to go out to dinner. And uh..and watch tv. And get a bone density test. And uh.. try to figure out what my phone number spells in words.
-Ellen DeGeneres

CrossFit Journal

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