Farm Fresh Food for Power


Guys, we have a nutrition seminar and challenge in the works for those of you who have asking and showing interest in this.  Nutrition is a HUGE part of our lives nevermind the gym and out performance in it.  Mrs JV has given us some more information below and some helpful links on where to find high quality food that we all need in our faces and lives…

Purchasing the highest quality food is enormously important to your health and fitness. You are (quite literally) what you eat as your food provides the building blocks for your cells. We should take seriously this responsibility to properly fuel our bodies to be ready for anything we ask of it.

Buying directly from a local farmer is not only a great way to support the local economy and vote with your dollars, but it’s an awesome way to ensure you get fresh meat and produce raised in the best possible way. Among many other benefits, grass-fed beef has more Omega-3 fatty acids and – more importantly – far less Omega-6 than conventional meat. It is higher in conjugated linoleic acid (CLA) and vitamins, antioxidants and minerals. Eggs from healthy, pecking hens eating their natural diet are higher in Omega-3 fatty acids, vitamins A and E, and beta carotene (up to 7 times higher!). And both taste better than anything you’ll get in the store.

One option great local option is Whiffletree Farm. They operate a farm store which you can visit in Warrenton (hours and address here: But even better, they deliver in Woodbridge at my (JV’s) house on the first Monday of every month. (There is an upcoming delivery this Monday, 11/3.) There is no club to join, you simply place your order here: by 930pm on Sunday night, and pick your order up and pay the farmer at 4pm the next day. (There are other Northern Virginia drop points at different times. See the website.)

A few notes:

*Like Whiffletree Farm on Facebook at to learn more and get tips on preparing various cuts of meat.

*If you’ve never ordered food in this way before, it is important to remember that the prices on the farm website are per pound. The final cost is not known until the meat is weighed out. That is why you will not have your total until your food is delivered. Some people have been surprised by their total, so it’s best to estimate and be prepared!

*Grass-fed beef is leaner and generally needs to be cooked for less time. Check out for more tips!

*Look for future blog posts with other sourcing options for healthy food!


Push Press 5 sets of 5 at 75% of your 1Rm from last week


AMRAP in 12

Run 200m

12 Front rack lunges (115,75)

12 Push press (115,75)

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Kinetic Bootcamp Bring a Friend


Kinetic Bootcamp will be having bring a friend days starting this coming Saturday, Nov 1st at 9am!  If you would like to bring a friend to this and get them involved in Bootcamp here is your chance.

Kinetic Bootcamp is a great way to get back in the gym after some time off or to get started with body weight movements and an intensity level they are comfortable with.


15 Minutes for a 1RM Power clean from the ground

15 Minutes for 3 sets of 5 Deadlifts at 75% of last weeks 1RM


AMRAP in 7 minutes


*find a target that is 6″ above your reach and touch it every rep.


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Why Chest to bar?


Did you know that the chest to bar pull-up came about for scoring and judging purposes first?  In the first CrossFit games  heavy Fran was one of the workouts.  Chest to bar pull-ups were the RX’d movement with thrusters.  CrossFit wanted to see the athletes chest touch the bar so there would be no questions about range of motion.  You can also relate this to the hand release push-ups.  As the games go on you can see more and more measurement standards in place so that ALL standards are the same for each athlete across the board.


Bench press for a 5RM

Start with 50 double unders

4 Rounds for time

12 Thrusters

12 Toes to bar

Finish with 50 double unders

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Front Squat 1RM


EMOM for 10 minutes

5 CTB Pull-ups

15 Wall Balls


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Pay dem billz


Hopefully everyone is loving the new shirts!  If you have a specific size that isn’t in there and would like me to re-order or order that let me know.  I’ll be more than happy just let me know.

Also, open up your Saturday morning/afternoon/wheneverthebeerisgone to have some fun, drinks and food at CFW this coming Saturday the 1st.  It’s going to be a post halloween/fall/snickerdoodle/pre-winter/post-summer get together so bring your happy pants and something to share.  #fun



Rope Climb skills and variations.


AMRAP in 20

15 Thrusters

3 Rope climbs

8 pistols


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Shirts are in!


New shirts are here and ready for you.  Grab some new CFW swag when you’re in next!


Teams of 2

Buy in 40 Handstand push-ups

30 Squat cleans (185, 115)

100 Kettlebell swings  (70, 53)

50 Ring Dips

Buy out with 3 laps and in.



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Kostumes and Kegs??


Hey everyone, I’d love to get everyone together on Halloween and throw down as a big crew BUT, Halloween is on Friday.  Although this IS actually pretty awesome for Halloween it’s tough to get everyone together seeing that everyone’s rushing home to take the kiddies out trick’o’treatin.  So, I would like to purpose a Saturday Halloween celebration.  Let’s do a kick ass team workout and then hangout and have some food and drinks?  I would like to provide a good seasonal beer for post WOD drankin if you guys would like to bring some food pot-luck style.  This would be a fun way to kick off the fall season and break in this new season!!  Oh, and of course costumes are welcomed!!!


Power Snatch for 3’s.  This is just like Weds, perfect form over weight.


AMRAP in 10 minutes

3 Muscle ups

8 Shoulder to overhead (135,95)

10 OHS (135, 95)



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It’s a new season. Let’s go!!


Seasons are inevitable. Whether or not the weather indicates what it “should” feel like, fall is here. Fall is an exciting season, it indicates the start of the Holidays. This is the most imperative time to get in check with your health and fitness. It’s time to demand more. It’s time to become great! We have one question for you. What drives you? Whatever the answer, all we ask is that you demand more for yourself. Let us know how we can help lay your foundation to help you achieve more. Our hope is that we become a community that does not settle, but pushes the envelope to become great. Who’s on board?


1RM Deadlift


21, 15 and 9

Snatch (95, 65)

Chest to bar pull-ups

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The struggle is real


Couple things:

1.  New shirts, tanks and hoodies will be in Thursday and ready for you.

2.  Remember that we are still collecting bottled water.  The box is in the pro-shop if you’d like to donate.

3.  Kinetic Bootcamp is having bring a friend days starting Nov 3rd, 5th, 7th and 8th.  All classes are available for you and your friends who are interested in Kinetic Bootcamp.



Push Press 1RM


Power Clean from the ground at about 75%.  * I want to see some moderately heavy 3’s with PERFECT form.  Put together all the new things you’ve learned and take out the bad habits.  They don’t have to be touch and go.

Every 30 seconds for 6 minutes perform 2 power cleans **PERFECT movement.

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4 Rounds for time

20 Pull-ups

20 Box Jumps

20 Toes to bar

20 Air Squats

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