Member Spotlight

Congratulations to JESSICA ESPENMILLER, Champion of the latest Whole Life Challenge!




When did you get started with us?

My husband and I started together at BVCF in November of 2015.


What improvements did you make in the Whole Life Challenge?

I did the WLC twice. I was at different points in my fitness journey at the start of each one, and both times I was able to make noticeable changes. I lost between 5-6 lbs, and I was able to tell a difference in the way my clothes fit after about 2 weeks. The biggest difference I noticed was in my strength and conditioning. Yes, the first week to 10 days was tough, but then I started noticing a difference in my energy level, then my clothes started fitting better, then suddenly the weight I was using in workouts was getting easier....I started seeing progress! The first time, I improved my "Cindy" score by 3 rounds! The second time I went from doing a max of 8 ring push-ups to 20, plus getting 2 PR's in both Olympic lifts. I also learned many things about my eating habits, the difference adequate sleep makes, and the importance of daily mobility in addition to exercise. 


What's your favorite movement?

This is hard to narrow it down to 1, so I'll pick 2! My favorite gymnastic movement is the HSPU and then favorite lift would be the clean and jerk.


What's your wallpaper on your phone right now?

"God will never give you the spirit of fear." 2 Timothy 4:7


Favorite thing about Blue Valley CrossFit?

THE PEOPLE!!! Without hesitation, THE PEOPLE! The coaches are there to help every person that enters the door, no matter what his/her level of fitness. Members are always there to support, help, and encourage each other even during some of the toughest WOD's! Blue Valley CrossFit was a perfect fit for my husband and me! Now that we are in our 40's and have an active family with 5 kids, it was refreshing to find a place where we could get a good balance of mobility, strength, and conditioning. We feel stronger and healthier than we did 5 years ago. We are doing things now we never thought we would be able to do!


Favorite cheat food?

PIZZA! Always has been and always will be!


If you had a superpower, what would it be and why?

Flying, because it's flying! How much fun would that be!



2 rounds of:

50/45 Calorie Row

75 Double Unders

5 Rope Climbs


WHY? Because It's Hard!

Why do we nearly kill ourselves day after day?  Because that's what it takes to see progress--CONSISTENCY.  You will only see progress after you SHOW UP, at least 3 times week, and eat QUALITY FOOD, much more often than not, for 6 weeks.  THEN, and ONLY THEN, will you see progress. No matter what someone else tells you, or PROMISES, it won't happen.  Why?  Because they're a LIAR.  It takes hard work, on a consistent basis, to see progress.  Then you do it again, for 6 more weeks, then again, and again.  "But that's too hard."  "I don't like to sweat."  "I need at least 1 soda to feel good every day."  "I love French fries."  "I don't want to drink water."  Guess what.  I DON'T CARE!  NOBODY CARES!  Because we all feel the same way.  We all love French fries.  We'd all rather have a soda, or a drink, than water.  The workouts are hard for all of us.  We're all too old.  We don't like being soaked in sweat.  BUT we do it anyway, because CONSISTENCY leads to PROGRESS, and that's what we're after.  Better tomorrow than we were yesterday, because of HARD WORK today.  The reality is, it's not gonna get any easier-and you wouldn't want it to!



Halloween FrankenFran


FrankenFran is a fundraiser to support efforts against Ovarian Cancer. All proceeds will go to KU Medical Center Ovarian Cancer Research. Costume clad teams of 2 compete in three seperate WoD's, open to all ability levels. Suggested donation of $20/person. Donations matched up to $1000. 

Workout #1 – “The Broomstick Total”
With an 8:00 Running Clock, the team will find a 1-Rep Heavy at each Movement:
Overhead Squat

Beforehand, the team decides which athlete will complete which movement. Each athlete completes one movement, not both

At the call of 3-2-1 Go, the first athlete is up, who will be completing the Clean. This can be a power or squat clean. 4:00 to find their best heavy lift, and can take as many attempts as they would like in the 4:00 window. 

At the 4:00 mark on the clock, we transition to the second athlete, who will be completing the Overhead Squat. Using the rack, the overhead squat athlete will have 4:00 to find their best lift.

Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks.

Sum of the best lifts, divided by your team's bodyweight, is your team score for workout #1.  Highest score wins that workout.

Workout #2 – “The Spooky Sprint”
As a Team, for Time:
60 Calorie Row
50 Barbell Repetitions
40 Burpees

Depending on the athletes strengths, your style on the Barbell and burpees changes slightly in difficulty – so let’s plan ahead with our teammates here!

On all of the movements, when athletes are up for their turn, they are to complete a minimum of 5 repetitions at the station, or up to 15 reps at that station, before tagging out to their teammate.

Station #1 – 60 Calorie Row
Each team will have a single rower!

Station #2 – 50 Barbell Repetitions
One athlete performs Hang Power Snatches (65#)
One athlete may perform Deadlifts (65#)

Station #3 – 40 Burpees
Athlete #1 will complete burpees (jump and clap overhead to finish the repetition).
Athlete #2 will complete burpee box jumps to a 20” box (step-ups allowed).

This workout is for time!

Workout #3 – “Pieces of Fran”
2 Rounds for time:
300 Meter Team Run

                                                            21-15-9 Wallballs, 20/14#                                                           21-15-9 Pull-ups

This workout is for time!

Athletes complete a 300 meter run together. Upon return…One athlete begins on the Wallballs.  Minimum of 5 is required before a change.  After 21 reps are completed, move on to pull-ups.  Athletes may scale to jumping pull-ups, and will be limited to no more than 5 at a time.
Athletes completing chin-over bar pull-ups may do between 5 & 10 repetitions.



Captain Crunch

3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Max Calorie Row in Time Remaining