« | Main | »

November 08, 2007



Thomi- first 21 @ 107 pounds and remaining reps at 102 pounds
Pat- as rx'd 20:35


135# 20:something



Not ready for 185 lb front squats per Chris H., so:

35 pound Front squat with Powerblock dumbbells + GHDs same reps

Time to complete: 9:24, this seemed to low (did this Crossfit wrong?) so also did

21-18-15-12-9-6-3 rep rounds of 12 kg kettlebell overhead one arm presses, alternating arms

Obviously I need to sign up for fundamentals... BP

The comments to this entry are closed.

Contact us

  • If you have any questions please email me at thomi@crossfitvb.com


  • We are located at 217 First Colonial Road, Suite #106, Virginia Beach, VA. 23454. From route 264 get off at the First Colonial Road South exit. Cross over Virginia Beach Blvd and we are in the office/warehouse park on the right. If you go over railroad tracks then you went too far!

About us

  • We were the first dedicated crossfit facility in the hampton roads area!!!!! Personal instruction as well as group classes are available. First responder and military discounts apply. We are passionate about Crossfit, working out, and living a healthy lifestyle. Our enthusiasm is evident in the way we conduct our business, live our lives, and treat our clients. We have a sincere desire to improve the quality of our client’s lives. Physical health spills over into all other facets of our lives. When you look, feel, and perform better, it shows in everything you do. Please feel free to contact us with any questions or comments. Thanks!