17.5 is a wrap! Congratulations to all who completed The CrossFit Open!  For many it was a first time experience, and we applaud you! Many of us walked away with PR’s and even learned a few new things about ourselves. Whether it was pushing your strengths or confronting weaknesses, or realizing how to break down a WOD it was a great experience all around.

17.5…Bam! One thing we can all agree on, is that it’s not an open without double unders! We all knew double unders had to make an appearance!  Some breezed through like a walk in the park, others whipped themselves crazily or were spinning singles.  Regardless how you approached the double unders, rx or scaled, 17.5 did not disappoint.  It was a shoulder buster, a quad killer, and a heart pumper, especially if you didn’t take rests.If you were new to CrossFit you may have thought this was going to be an easy one. If you’re an experienced crossfitter than you knew better- whenever it looks easy it’s too good to be true! Every athlete’s strength, endurance, and mental capacity was tested. It brought us together; cheering, encouraging, and pushing each other beyond limits. Below are just of few of those moments captured forever in time.

The Valkyrie Staff would like to thank everyone for their participation.  Without you, none of this happens.  Every ONE of you contribute to our great community that continues to forge greatness within these walls and within ourselves.

FB_IMG_1491064457837Thank you for support!


So far, we have an awesome amount of people already registered for the CrossFit Open and we are pumped about it! We also know many of you are on the fence about whether or not to register so we’d like to give you just a wee-bit of advice…

JUST DO IT! (…Nike says it best.) It’s a great way to help you reach your goals and be a part of something bigger. Trust us, you won’t regret it!
Here is the link:

Though registration does not have an official “close” date and continues through the entirety of the Open (which ends March 27), to be a valid competitor, you must register and submit your score on Open Workout 17.1 before 8:00 p.m. ET on Monday, February 27.

Starting Thursday, Feb. 23, at 8p.m. ET, we will be streaming the 17.1 CrossFit Open live from the box so come join us as we watch! We will begin our 17.1 Open on Friday and we will have an option for you to come in Sunday if you missed the chance to do it Friday or want to try to improve your score. ALL of our coaches will be intently judging. Don’t worry,they have all taken the official CrossFit judges certification.

If you have any questions or concerns at all, please don’t hesitate to ask any of the coaches! We are so excited to be doing this with you and can’t wait to see all the goals you will accomplish!



Happy Thursday, Valkyrites! Come February, we have a lot of fun things going on and we want to keep you all updated on what is in store for you!

Firstly, we know many of you requested the daily workouts to be posted on ZenPlanner so that if you happen to miss a class, you can do the WOD on your own time. We are currently working on putting all of January’s workouts in and from here on out, we will make sure to keep things updated for you!

Also, We have open gym three times a week so make sure to take advantage of that and come work on your #IWillChallenge and get any other missed workouts in!

February 21 at 7pm, Kettlebell Kitchen is coming back! We will be canceling the 7pm bootcamp for that day but every other class will still be open.

Reebok games 2017

The 2017 Reebok CrossFit Games are starting up February 23 and will take place in a new venue after seven years at the StubHub Center (formerly Home Depot Center) in Carson, California. Registration for the Open started January 12, 2017, and will continue through the entirety of the Open (which ends March 27). To be a valid competitor, however, you will want to register and submit your score on Open Workout 17.1 before 5:00 p.m. PT on Monday, February 27. For more information on how to register, click the link below:


Lady Lisa has some new wise words of wisdom for us this month about how she continues to go to the gym when she is lacking the drive to get up and just go! She says:

Dear Valkyries,

I am really proud of myself today that I chose happiness over a funk. Like, I was headed into a funk that made me tired, complacent, and not wanting to show up at the box. But I remembered my promise that I will do things differently, that I will choose the good stuff over the funk, and the first thing is to trust going to the box, hitting that good and healthy vibe. I have to trust aligning myself with that.💗

Today will be different.

(mic drop)

💗 Lisa

January 5, 2017

Have you heard about Mark Rippoetoe? Chances are you may have.

Rippetoe is a strength training coach.maxresdefault In his first book, Starting Strength, Rippetoe taught barbell weight training to beginners. Athletes learned how to effectively do basic core lifts and to recognize and correct common technique errors. The success of his first book led the way for many more books to follow and even a website. is the one-stop shop to find articles, videos, podcasts, and more dedicated to lifting weights.


The Basic Strength Standards chart (from the book Practical Programming by Kilgore, Rippetoe, and Pendlay) caters to adult men and women at different athletic levels from untrained to elite. Based on where you feel you stand, the chart can assist you on how much you can lift. So, if you’re just starting out or if you’ve been with CrossFit for a while, you can use the chart as a reference.


The Max Percentages chart helps athletes figure out the different percentages of their maximum lift. For example, during a WOD, if an athlete wants to know what 60% of their maximum lift is they can refer to the chart and find the correct weight. It’s tough trying to do the math on the spot so this chart will come in handy.


Although the chart says that based on your body weight, you can lift “x” amount of pounds, always lift what you feel comfortable with. Let’s say for instance two female athletes both weigh 75 kgs (165 lbs.). Based on The Basic Strength Standards chart at the intermediate level they should be able to squat 68 kgs. Keep in mind there’s different levels of experience. It’s best to start at your own pace and work your way up to what you feel you can lift.

*The weights are in kilograms (kg). Click here to use the kilograms to pounds conversion calculator and find out what you can lift.

Do you know who else know about lifting weights and strength training? The CrossFit Games do.

In our Dec. 8 blog, we introduced the CrossFit Games. The first stage is the Open where anyone can compete. The second stage of the CrossFit Games are the Regionals. The men and women who advance to the round are fierce competitors, as you can imagine. They get there by lifting some pretty impressive numbers.

The lifting averages have changed over the years for men and women. The CrossFit Games have conducted a study (here) based on data from 2012-2015 to see how much things have evolved. Below are the lifting averages and they consistently increased.

Blue=Men /Red=Women



photo reference:

On average, the Clean & Jerk and Snatch went up by 10 to 20 lbs.

Wowzers! It looks like it will continue to rise every year.

There were changes made for the deadlift and back squats and you can check it out here.

While the lifting averages for the CrossFit Games are set, don’t feel pressured to lift what they lift. You start at your own pace and work you way up. In the coming months, we will continue to release more information about the CrossFit Games.

Stay tuned for what’s to come and we’ll be sure to keep you updated!


Tomorrow is almost here and what does that mean?

We finally get to go kayaking!

To everyone who signed up for this trip, here are a few things you may want to know:

1. Wear something that you don’t mind getting wet because you WILL get a little wet. Whether it’s a bathing suite or shorts and a t-shirt, just make sure you will be comfortable in it once wet.

2. BYOB (bring your own beer)..or liquor, whatever floats your boat. Afterwards, we are going to sit on the beach, have aAAC few drinks, relax, and enjoy each other’s company! Snacks are also more than welcome too!

3. Expect to have an awesome time! Of course.

Now, to the next topic: THE CROSSFIT GAMES, also known as The American Affiliate Cup (AAC). I hope you all have been watching because it’s been intense! If not, go to The Crossfit Games Facebook page to watch some highlights. If you don’t know much about this event, click this link to learn more and prepare yourself to be amazed!