Welcome Steve!

Steve "K-POW" Kpa is a wonderful addition to our Box.  He is an awesome fitness professional and training partner. Check our schedule to see where he is helping out.  We are blessed to have him train at SV!  Here is his manifesto-


In the world of fitness, nutrition, and health there is a jungle of misinformation to sift through. Should you do that new fancy exercise? Eat a certain magical food to lose weight? The answer is simply no, especially if you’re new to the game of reclaiming your health and taking control of it. It is the pitfall of the American/contemporary culture to want results immediately and take on a dozen approaches simultaneously.  The mass media feeds off this and introduces miracle cures and tools regularly. The inevitable complication that ensues renders simple endeavors such as weight loss a nightmare. 

All too often I observe clients fall victim to unfounded nutritional advice from magazines and television. Further, they take on fancy exercise regimens their friends are on, who coincidentally heard of it from those same magazines or some quack doctor on television. Taking such things at face value because of a desire for quick results is a surefire formula for failure.

Taking care of your body and mind are not novel tasks. I mean, how long have we been around? It is simply the same minimal approach applied to a new era where the stressors of a modern life make such an approach damn near unattainable. The basic maintenance of the body seems like an overwhelming task when there exists so many choices, right? I mean, how in the hell did people stay in shape without the elliptical or pulley-assisted machines? They simply moved, lifted things, subsisted on a diet largely made of real food, and accepted that physical labor was just a part of human life.  

So, remember that fitness and health are only as complex as you allow it to be. If you’re just embarking on the journey of weight loss, begin with a simple approach of controlling calories and watching your macronutrient composition. Build from this solid base then begin adding other variables one at a time such as regular exercise. When progress stalls, manipulate one of the variables. Whether it works or fails, you will be in a good vantage point to assess what variable went wrong and fix it. Imagine how difficult this would be to do if you took on a flurry of variables because your friend or the television told you to. 

There is one caveat, however. This process requires patience. It will not get you abs in 30 days or get you into that bikini in the same amount of time. Once you’re able to drop this attitude, you’ll soon enough discover that fitness/health is a lifestyle. It was an integral component to life, but we somehow managed to engineer it out.  

Oh, and there will also be discomfort and struggle along the way. Success cannot be had without these. More on mental fortitude and behavioral revamping later...

-Steve Kpa


Today is a schedule rest day.  If inclined, come in today and fortify your strengths and work on what needs extra attention or just mobilize and stretch.  If you missed a day this week or last, we recommend making up one of the fun WODs to compare and contrast results.

  • We will hold a "Fitness Fuel" nutrition seminar in Later in the quarter. Date TBA.
  • The first CSV member throwdown will be in MAY, stay tuned for more info!
  • The NOVICE CLASSES are NOW HELD THROUGHT THE DAY TODAY (THURSDAYS). This will give new CrossFitters a strong foundation to build on.  If you are a new member in our community and just starting your CrossFit journey, please make it to the 7:30PM NOVICE CLASS Today and 5:30PM Friday. 
  • The BODYWEIGHT/GYMNASTICS CLASS is ongoing! It is scheduled for WEDNESDAYS at 4:30PM and starting SATURDAY, April 21 at 8:00AM.  WOD classes will start at 5:30PM Wednesdays.


“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.” 

 -Charles Swindoll