With a continuously running clock do one 45 pound Overhead Squat the first minute, two 45 pound Overhead Squats the second minute, three 45 pound Overhead Squats the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
OK… sooooo starting at the beginning ( July 1st ) of the month, our hours are going to change, the new schedule will be :
Monday 6:30am, 9:00am, 3:00pm, 5:00pm, 6:00pm, 7:00pm
Tuesday 9:00am, 5:00pm, 6:00pm, 7:00pm
Wednesday 6:30am, 9:00am, 3:00pm, 5:00pm, 6:00pm, 7:00pm
Thursday 9:00am, 5:00pm, 6:00pm, 7:00pm
Friday 6:30am, 9:00am, 3:00pm, 5:00pm, 6:00pm, 7:00pm
Sat 9:30am
I may be looking into adding a noon class on Tuesday and Thursday along with a Sunday class in the future also.. anyone interested in that? any time suggestions
?
Back Squat 5-5-5-5-5 reps
Post loads to comments.
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Tabata all this stuff
Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest where the first 8 intervals are Wall Balls 20 lb, the second 8 are
Ring Pushups, the third 8 intervals are Slam Balls 20 lb, and finally, the last 8
intervals is Row (calories). There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Three rounds for time of:
Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Post time to comments.
“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
CFVB is looking for a new trainer or two 
You MUST BE level 1 certified. You will be required to “shadow” both fundamentals and classes prior to starting.The hours needed are mostly evening hours and or some afternoons. In addition to being level 1 and available for the needed hours, I would prefer the following.
1. You are currently train at or will train at CFVB prior to starting to see how you fit into our family.
2. You are outgoing, friendly, and are not opposed to working in an “adult” ( language etc.) environment.
3. You will not “borrow” the deodorant I leave in the bathroom.
4. You LIVE crossfit and want nothing more than to excel as a trainer.
5. You do not resemble the man above.
Please contact me if you are interested via email at crossfitvb@gmail.com or cell 757 672 0196.
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments.
Nutrition cert Boston
Five rounds for time of:
30 pound single arm overhead dumbbell walking lunge, 15 alternating steps
30 pound dumbbell, swing, 30 reps
Post time to comments.
SOOO ….., a little birdie told me that one of these little gems is coming my way on Monday for my birthday today I think this is super duper fantasticaly awesome.. THANK ALL OF YOU SOOOOOO MUCH! I am a little misty cause you guys are so freaking awesome! I love that you guys are thinking of my poor little old knee hehehe .. I really was not expecting a birthday gift much less something so sweet! I really do love you all bunches and feel fortunate to have what I consider the best group of people ever in my life
75% BW Clean and Jerk, 32 reps
Post weight and time to comments.
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments.
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
CFVB results from the affiliate challenge this past weekend
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments.
“Crossfit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
21-15-9
Slamball 20 pound
Dumbbell swing 45 pound
Wall ball 20 pound
Post time to comments.
There will also be no 7pm class today.Play nice everyone.. I will be in Boston at the nutrition cert for the weekend.. When I get back I will probably pester you even more about your diet..SEE YOU SOOOONNN!!!*********Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent
Post rounds and fractions of rounds completed to comments.
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Post time to comments.
Body weight Front Squat 1-1-1-1-1 max reps
Post load and reps to comments.
Seven rounds for time of:
10 Pistols
12 Ring dips
15 Pull-ups
Post time to comments.
50 Squats
400 meter run
30 Burpees
Post times to comments.
Don’t forget about yoga tomorrow at 10
Ten rounds for time of:
6 Burpees
6 Pull-ups
Post time to comments.
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
Post time to comments.
The gymnastics cert crew
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds completed to comments.
Hang Power Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
For time:
135 lb Squat clean, 10 reps
50 Sit-ups
135 lb Squat clean, 8 reps
40 Sit-ups
135 lb Squat clean, 6 reps
30 Sit-ups
135 lb Squat clean, 4 reps
20 Sit-ups
135 lb Squat clean, 2 reps
10 Sit-ups
Post time to comments.
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Three rounds for time of:
Row 500 meters
50 Wall Ball shots
Post time to comments.
Four rounds for time of:
5 Muscle-ups
50 Squats
Post time to comments.
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
21-15-9
Wall ball 20 pound
Box Jump
Push Press 65 pound
Burpee
SDLHP 75 pound
Post team and time to comments.
some sort of something fun team WOD.. bring your asses
Power Snatch 3-3-3-3-3 reps
Post loads to comments.
Josh got his first muscle up yesterday!
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Hip extensions
Post time to comments.
This pic is
a) cute
b) a good way to remind you that we have yoga every Sunday at 10:00am for a $10.00 drop in. ( baby on your leg not included)
c) a segway into the fact that we will be soon starting a CrossFit KIDS program as we are now a CrossFit Kids affiliate..
details to follow
15-12-9 reps of:
155 pound Hang Power Cleans
Muscle-ups
Post time to comments.
