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November 07, 2008



For those of us who do not live in Va. Beach, where can we send a check? To whom do we make the check?


Thomi CFVB

Hey Rick, mail payment to the gym 217 First Colonial Road, Virginia Beach, VA 23464 along with what you want, your address etc. Make the check out to CrossFit Virginia Beach I think shipping is like 3-5 dollars. I ship them in the priority mail envelopes so, if you wanna check on that prior to sending your money that is fine :) I just can't remember right now.


I've been looking forward to doing this one again. Last time it absolutely crushed me.


cleans @ 65#
MUs modified to transitions & jumping dips
& if you're lucky enough to stand behind me during squats, my butt will wink at you. ha! ...time for squat therapy :-/ oh yeah, & 5 handstands.

P.S. Love the shirts!!


I gotta get to the 9AM more often.


9:02, sub 7 pullups / 7 paralette pushups vice muscle ups.
+5 HSPUs.


10:30...subbed 21 pullups/21 dips for muscle ups....I cant feel my forearms right now




13.39 rx'd w/lockout + 5 hspu's. I think 3 minutes of that time was the last 2 muscle ups.


12;23 at 95# and transition to dip i liked that one


23:44? 95lb hang power clean, pullups (no bandx10, red bandx11). My feeble wrists would not allow me to do anything resembling a muscle-up.


9:35 as rx'd


14:21, 65# power cleans and MU transition to jumpers plus 4 attempts at handstands (I had to make up yesterdays) and 5 times climbing backwards up the wall

Thomi CFVB

13:00 @ 87# and transition to dip.. fell off a few time .. woot woot ;) the pain train is coming!! CONGRATS on going bandless Amber!! awsome work ..


14:18 - jumpers + 5 HSPU's


11'16" as rx'd.


14:33 75# and feeble attempts at the transition to dips

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  • 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!

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  • 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!