Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

three rounds for time of:
Push-jerk 95 lbs, 15 reps
15 Tuck sit pull-ups


Five rounds for time of:
Push-jerk 65 lbs, 15 reps
10 Tuck sit pull-ups

A tuck sit pull up is with the knees bent instead of straight legs.

For any one in Bands do a 50 leg raise finisher after the WOD. In the wod do strict, not kipping, pull ups

CrossFit Endurance (Optional & Can also be done several hours apart from the WOD at home)
4×5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

I love our positive community and this is not meant to point fingers but rather let everyone rest easy as we continue to take on new members. I have my own subtle screening process and CrossFit itself naturally weeds out undesirable clients, but just in case the latest CF Journal article gives some sound guidelines for fostering a positive community.

“To keep it simple you run your gym like you run your
house,” Gold said. (Joe Gold Founder of Gold’s Gym)
“Keep it clean and in good running
order. No jerks allowed. Members pay on time, and if
they give you any crap, throw them out. There’s peace
where there’s order.”
One of the biggest problems with (Edit-Posterior cavity’s) is they’re
contagious, according to Sutton. They infect those
around them, bringing down the level of performance
and exacting a physical and intellectual toll on others.
“Essentially, research shows that when people are
around rude people or negative emotion, it leads them
to get physically sick, to have trouble solving problems,”
Sutton says. “Even witnessing rudeness can make people
all tense and constrict their intellectual abilities.”

CrossFit Virginia Beach reveled the trump card in their contract which is going to be reworded slightly and included in our new contracts as well…

“CrossFit Virginia
Beach strives to provide a positive and encouraging
environment for our clients. Anyone that is disruptive
or negatively influences this environment is subject to
having their membership revoked. This is at the sole
discretion of CrossFit Virginia Beach Management.”

2 Responses

  1. Just want to give a big thanks to T who was my active recovery partner, To Jennifer who showed real heart in todays workout and Thanks to Amy for a great class.

    Everyone has been a real inspiration. You guys all continue to motivate me to be a better athlete and coach. Keep up the good work. I love seeing your progress and determination.

  2. Thanks Sarah…It was a good class…I had fun!

    ..and thanks to all my “Fitlers” 🙂 …your encouragement and support is amazing.