Valkeryie Barbell Club has officially begun!

From this point forward, classes will run from 7pm-8:30pm on Thursdays (alongside the bootcamps that will stay at their regular 7pm and 7:45pm slots).

Dennis De Leon will be taking the lead on this class so we want to make sure to give him a big thank you!

For those of you who don’t know, Barbell Club is a 90 minute Olympic and Power Lifting class that focuses on fundamentals of the more dynamic lifts we are exposed to in our CrossFit program. Each class has a cap of 12 people so make sure you reserve a spot ahead of time!


If you could pick two of the hardest CrossFit techniques, which ones would you pick?

From asking around, I gathered that the top two most repeated answers were the Snatch and the Power Clean. power clean

Learning how to do a Snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity.

In attempt to help all of us CrossFit lovers master our Snatch, let’s attempt them with a different mindset: Instead of thinking about rushing the bar off the floor, try this: get set, tighten all the muscles in your body from your toes to your neck, then imagine you’re pushing your feet down into the floor and squeeze the bar upward with your arms straight and your back extremely flat.

Here is a video showing the correct form for a Snatch:

The Power Clean is technically considered a shoulder exercise, but they do more than build up your deltoids. They hit your posterior chain hard, giving you well-developed muscles in the legs including the calves, glutes, and hamstrings.

Remember, your hips and shoulders rise at the same rate. Don’t allow your arms to be the ones pushing all this weight to your shoulders.

Go get a better understand of the Power Clean, check out this video:


Tune in Thursday to hear about ALL upcoming events!!


How many of you Valkerites love doing squats? (I do! most of the time..)

Do you know the importance of squats and the correct form of doing them? Like any other workout, there is a right and wrong way to do squats and doing them the wrong way can result in serious injury and is counterproductive. squats

To understand more about how to squat and the dangers of doing it wrong, read the attached article and watch the video tagged in this same link:


Yesterday, there was an email sent out to all current members about the new Barbell club we are adding to Crossfit Valkyrie gym.

Barbell club is a 90 minute Olympic and Power Lifting class that focuses more on the dynamic lifts we are exposed to in our regular Crossfit program.

Note: this class is only available to members that have completed our on-ramp program (or similar at another gym).

Monday’s blog will have the full specifics regarding Barbell club!

We are looking forward to this addition and hope to see many of you crossfitters there! It’s gonna be fun!!