Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.


Just hanging around on the yoga wall @ Weezy’s yoga studio on Sunday.. Great class!

STAY TUNED.. we will soon be starting yoga classes on Sunday mornings at the gym  for a $15 dollar drop in fee….nope.. scratch that $10.00 drop in fee

OHH and by the way.. it is POWER yoga with Weezy.. she is an awesome instructor and we had a GREAT time ..

Also, I am looking for someone who does Janitorial work to clean the gym every Sat. .. Does anyone know anyone? I am willing to pay or trade services 🙂

OHHHHHHHHHHH one more side note……… F this workout!


  1. gerry · March 17, 2009

    hmmmm…. what sort of services are you offering????

  2. Tommy · March 17, 2009

    Nice work yesterday on the DL Scott!

  3. jessica · March 17, 2009

    i second the f’in runnin in the cold rain!

  4. jessica · March 17, 2009


  5. Adam · March 17, 2009

    Kiss my Blarney Stones! No really. Please kiss them?

    Rain should end this morning leaving it dry for atleast the 530 and 7. Oh, and Thomi, the photo is already on FB. Thanks!

  6. Amber · March 17, 2009

    Secretly glad I can’t make it out there today. You guys have fun! Ew.

  7. Amanda · March 17, 2009

    F wallballs.

  8. Andrew · March 17, 2009

    Does anyone have a zone cheat sheet for Girl Scout cookies?

  9. Thomi CFVB · March 17, 2009

    hahah ..noooooo If you need Girl Scout cookies, you will have to read the nutrition ( that term used loosely) label and find out how many carbs each cookie is and see how many you can eat that way…

    PLEASE NOTE.. I put $15 for the drop in for yoga.. BUT .. it is really $10 🙂 yayy

  10. Amber · March 17, 2009

    Adam don’t know if you saw my note yesterday. Either give me your email or send me one at amber.karnes @ gmail so I can hit you back with the elements for the shirt!

  11. jessica · March 17, 2009

    “May those that love us, love us.
    And for those that don’t love us,
    May God turn their hearts.
    And if he can’t turn their hearts,
    May he turn their ankles,

    So we’ll know them by their limping…”

  12. Matt · March 17, 2009

    Although I’m a fan of Wall Balls, it still feels I got kicked in the Wall Balls Wow


  13. Scott · March 17, 2009

    That was not fun in the rain, but we got it done, good job Lisa and Anthony. 31?? as rx’d

  14. Yeti · March 17, 2009

    “May the devil chase you every day of your life and never catch you.”

    Sounds like a new workout.

  15. YogiWeezy · March 17, 2009

    35:44…that just plain sucked in the rain and cold

  16. YogiWeezy · March 17, 2009

    2 Samoas=2 blocks of carbs…so worth it!

  17. BS · March 17, 2009

    i feel weak just reading this wod

  18. Shay · March 17, 2009

    Feeling lost – haven’t been in since Saturday 🙁
    I did do a on the road WOD today.
    10 rns for time
    10 push ups
    10 squats
    9:23 – 2+ minutes better than last time i did this one!!!

    Also threw in
    10 rounds
    30 sec handstand
    30 sec hold in bottom of squat

    I’ll be in tomorrow – yay!!!!

  19. Rita · March 17, 2009

    Disclaimer: For entertainment purposes only. Different kind of blog, enjoy

  20. Amanda · March 17, 2009

    Rita, that is flipping hysterical!!!

  21. jason · March 17, 2009

    22:32 i think. that was way worse than i thought it would be.

  22. RobW · March 17, 2009

    24.54 as rx’d. PR by 9 minutes. Tried out Pose Mthod for the first time. I still don’t like running, but I did feel better on the runs.

  23. gerry · March 17, 2009

    22:49 rx’d

  24. BS · March 17, 2009

    35:41 of pure awesomeness! This is one of my most dreaded wods, yet I can’t wait to see her again.

  25. BS · March 17, 2009

    That’s an improvement of 2:37!

  26. Jill · March 17, 2009

    46:28 first round rx’d last 4 w/ step-ups. This was my first time doing this one so even though it was not my idea of fun I will tell myself I will be stronger next time and therefore I will get done quicker….how is that for the power of positive thought or mental manipulation.

  27. Thomi CFVB · March 17, 2009

    OK>> here is the info for the nutrition cert…. I would like to get a group together for this .. to drive or fly or whatever.. The Cert is one day and is $195.00 not listed on mainpage yet!!!!
    *******June 13, 2009: CrossFit Nutrition Certification with Robb Wolf

    Spend 1 day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance!

    Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu.

    * Register link

  28. Andrew · March 17, 2009

    I’m with Jason on this one. Some WODs are fun, some are work and some just feel like a bit of a beat down. This was in the latter category for me.

    Kudos to the crew that did it in the rain.

    35:37 rxd.

  29. JoeyG · March 17, 2009

    I’m in for a trip to Boston.

  30. jason · March 17, 2009

    i’m in for that trip, but i don’t want jess to come… hahaha jk we are both in

  31. jessica · March 17, 2009

    26:01 rx’d
    plus a little extra entertainment… hahaha

  32. Jo · March 17, 2009

    34:12 with 10# ball.

  33. Rita · March 17, 2009

    31:59 rx’d
    I would be up for Boston too, thou my schedule could flip on me

  34. Matt · March 17, 2009

    Wow, I come over to the new site, and I already got my butt kicked. Had one of the slowest times posted today.
    Not Happy.

    The people at CFVB are definitely a breed apart.
    Good on ya.

  35. Dan "DDL" · March 17, 2009

    25:55 Rx’d

    That was rough, but like WOD that dont involve DU’s and Snatches.

  36. Tommy · March 17, 2009

    22:58 as rx’d

  37. Amanda · March 17, 2009

    Just realized I never posted…

    37:08 RX’d

  38. Tom F'n Sauer · March 17, 2009

    26:37 rx’d

    I wouldn’t mind going to the cert, I need to learn about this whole eating well business…. Unfortunately, I’ll be in London during that time drinking Guinness to excess.

    How’s that for zoning???

Comments are closed.