Jeremy H. and Lindsay D. where the best "new" finishers of the "One Bar" workout.  They get the massages Jen and Jason of Prima Day Spa gave up for a "reward".  There were some excellent performances on it…  close enough that we had to use the equation, f x d / t = P, to find the female best. Good job to everyone.

  That WoD is no joke one of the worst! 

Dawn H. completed the L1 Cert over the weekend in Va Beach and she’s now an instuctor with us.  Welcome aboard Dawn!

How long before Dawn’s OHS is over 250lbs?  Anyone want to start a pool?


Virginia Beach L1 Certification – AUG 9/10

WOD: 1 rep = 1 point 

  • 1 min Bench Press (BW – m / 3/4 BW – f)
  • 1 min Box Jumps (24" – m / 20" – f)
  • 1 min ghd sit ups
  • 1 min  burpees
  • 1 min ghd back/hip extensions

rest 5 min

Run 1.5 miles / (3200m) row

0 thoughts on “Posted: 8/12/2008

  1. Dawn says:

    Thanks Tony… Do work over there!!! You know we will at CFW!!!
    And thanks for adding in that run you know me and Julie love it!!! 🙁

  2. the o says:

    ok, so does anyone know of a really good mechanic? My car burst something that sprayed green oily liquid all over the place…Hooray…
    let me know, I really need to get this fixed asap, but don't want to risk going to some wanker who will do me over and not in the good way..
    cheers in advance

  3. steve says:

    yo o theres a place near crossfit called 2tech very good and very good prices i did alot of looking around hope it works out

  4. Sensei says:

    Arrgh!! I had to skip the run due to the shortness of my lunch hour… Sorry to let everyone down…..You know I would rather be running/rowing in the sun than sitting here at this damn desk! Great WOD!
    Everyone ready for the Self Defense class Saturday AM?!