Metro Dash

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If you have any questions or would like to set up your fundamentals, please call us 757-672-0196 or email us
crossfitvb@gmail.com

If you would like to set up a mobility or massage appointment with Rob please call 757-536-0079
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Some level 1 certs where
Thomi was a coach

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Regional Qualifiers 2009

Sectionals and Regionals
2010

Halloween 2008

Halloween 2009

Barbells for boobs and
Halloween 2010

Cult Trial Run
Winter 2009

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Metro Dash

Girls OBX camping trip
2009/2010

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WOD Tags
angie Annie Back Squat 1 Back Squat 3 Back squat 5 Barbara Cindy Clean 1 Clean 3 Clean and Jerk 1 Crossfit total Deadlift 1 Deadlift 3 Deadlift 5 Diane Elizabeth Fight gone bad Filthy 50's Fran Front Squat 1 Front Squat 3 Grace Griff Helen Isabel J.T. Kelly Linda Mary Michael Murph Nancy Nicole Overhead squat 1 Overhead squat 3 Pain Storm Push jerk 1 Push Jerk 5 Push press 3 Randy Shoulder press 1 Shoulder press 3 Snatch 1 Tabata something else The Chief