December 7, 2015


December 7, 2015

Member Spotlight – Alyssa Blais

Most everyone in the gym knows Alyssa. She’s either prepped you for classes during Fundamentals sessions or you’ve had the pleasure of her coaching you in class. Formerly a teacher, her coaching style is calm and precise. She’s a huge part of our gym and CrossFit family. Caring. Warm. Attentive. Sweet. Kind. Fair. Alyssa is a lovely person inside and out.

She’s up each day for the 5 AM classes with a smile on her face and flawlessly juggles her coaching job with being an amazing wife and mother to three great kids. We don’t know how she does it all!

More on our girl, Alyssa…

Occupation: CrossFit Vero Beach Coach

Family: Husband- Jared and the 3 best kiddos- Benjamin, Ella and Mikayla

Favorite CrossFit movement or workout: Handstand Push ups, squat cleans and snatch

Favorite cheat meal:  French fries and Reese Cups

Hobbies: Going to the beach, baking & cooking, going to the movies in the middle of the day by myself and I am obsessed with HGTV and the Food Network.

Little known fact about you: I used to be a 2nd grade teacher and a preschool teacher. When I was in high school, Diane used to train me at the Jungle Club. Now she’s my mother-in-law and coaches with me!

Alyssa_003 Alyssa_002 Alyssa_001

REQUEST: please post music suggestions to comments for the holiday party. We want your requests!

Workout of the Day
Barbell Warm-up

In 3 minutes complete: 10 clean & jerk @ 45%
– rest 3 minutes
In 3 minutes complete 10 clean & jerk @ 55%
– rest 3 minutes
in 3 minutes complete: 10 clean & jerk @ 65%
*these are to be power cleans and push jerks

Front Squat

Three sets of:
5 weighted pull-ups
10 inverted bar rows
10 weighted push-ups
10 dumbell bench rows

Post your scores to the Whiteboard.

9 Responses

  1. Liz

    Shake ya tail feather-diddy (essential!)
    Ayy ladies-travis porter,tyga
    No hands- waka
    Ghetto auperstar
    Lolli lolli-36mafia
    Drop it low
    Party in the Usa-miley
    No sleep-wiz
    I cant stop-flux
    I cry-flo rida

    Blow- kesha
    Bass down low- dev,the cataracts
    Somebody i used to know
    Let’s go-calvin harris
    Pound the alarm-nikki min.
    Turn on the lights on-tpain
    Call me maybe-carly rae
    Get low-yingyang
    Go dj-lil wayne
    Its going dowm-yung joc
    Anything drake
    Whip my hair-willow smith
    Gangmam style
    Rack city-tyga
    Pop,lock, na drop-huey
    Bands amakre her dance
    Bring it back-travis porter
    Play it again -luke bryan

  2. Carl

    I remember, dead mau 5
    I fink u freaky, die Antwoord
    Cumbersome, 7 Mary 3
    Carole of the bells
    Hanukkah song, Adam sander
    3 wise men
    The wall, pink Floyd
    Learning to fly, Floyd
    skrillex scary monsters and nice sprites