For max load:

Back squat 5-5-5-5-5

Post loads to comments.


Cherie discussing the finer points of the Paleolithic Diet during Sunday's clinic.

Don't forget that tonight at 8:30pm we're having another Paleo Challange / Nutrition Clinic.  Show up with a pen and paper and lots of questions.  This is your opportunity to hear what other CrossFitters are wondering about the Paleo Diet and the Zone.  Get your measurements, pictures, and food logs for the challenge too.  If you attended Sunday's Clinic, feel free to attend tonight as well and ask any questions that you might have thought of.

Saturday at 11am is our bring a buddy class.  Bring a friend to the workout that has thought about trying CrossFit and workout with him.  This class occurs every Saturday morning and will be available to 8 people, so schedule your slots in advance.  Oh, and if you want to come on your own, please do!  Just shoot us an email and let us know you're coming and we'll add you to the schedule.


  1. TIm M. :

    After yesterday WOD this is a great relax day.
    Loads = 135, 175, 185, 205, 245 rx’d
    1 rep attempt 265 felt great personal record. Never tried heavy loads above 230. Will try for 1.5 x body weight next time.
    See every body tonight that is coming.

  2. Matt :

    Awesome Tim!!! A PR after the last few WOD’s is pretty impressive. See you tonight.
    A super-big thanks to Alan for piecing together the January Highlights photos. Feb. to come soon.

  3. Joylyn :

    Hey peeps! I got word today from Rage Fitness Supply that the new leather hand grips are ready. I’ll pick them up tomorrow afternoon and drop them off at Crossfit Verve for y’all to look at and get an idea of sizing. Sounds like the small or medium will probably work for most people except for giants.
    Here we come for more pullups! yeah!
    Cherie–hope you were sassy today!

  4. Joylyn :

    ps. I also wanted to give a shout out to Alan for the pics–thanks! everyone looks great!
    and to Tiffany, thanks for letting us all into your shorts on Sunday–hahaha! You’re such a good sport.

  5. Jeff McD :

    Legs were still feeling a beatin from Barbara, 115#,135#, 155#, 165#, 165#.

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