Five rounds for time:

400m Run

15 Overhead squats, 95# (65#)

Post time to comments – it's a logbook entry!


Tammer is leaving CrossFit Verve for a few months to train for a new job in San Fransisco.  Tammer walked into CrossFit Verve while we were stationed at Altitude Peak Fitness by total chance.  He didn't know exactly what he was looking for, but his goal and intentions were clear.  What's funny is what he said to me: "this looks like an intense program meant for skinny, fit women."  Of course, he dropped in on a class that was all women throwing their hearts at a WOD. 

Since Tammer joined us in early February, he has seen amazing results by working out 4+ days a week and sticking strictly to the Zone.  He has lost more than 25lbs and increased his level of fitness tenfold.  He went from not being able to complete the baseline due to complete exhaustion and complete hypoxia, to doing every WOD with minimal substitutions.  He is a testament to dedication and has one of the most infectious positive attitudes that we've encountered.  Tammer – we wish you the best of luck with your new job.  Keep up the good work, we expect to see continued results when you get back.

Any Verve athlete that spends any significant time on the road for work or vacation is encouraged to visit other affiliates.  The CrossFit community welcomes outsiders with open arms, no matter what the skill or fitness level.  We'd like to congratulate Mike Leet for visiting CrossFit San Diego and Sara W. for joining CrossFit Boston while she finishes her nursing degree.  Visiting other affiliates is totally fun and a cool way to meet people in other areas that share the same love of fitness.  Send us your photos!


  1. Jared :

    Tammer The Hammer is my HERO!!!
    YOU are inspiring my friend! Your like a teddy bear with the heart of a lion and teeth of a really big angry gorilla!
    Sara, way to dive in the X-fit mobile! Amy and I miss you. We made salmon tonight in remembrance of thy Sara.
    Amy and I are off to Vegas for the weekend and will be dynamically resting. In our moments of rest we shall also overhead squat any size poker or gambling table, deadlift any dead/passed out hookers, dumbbell thruster throw down the strip, and handstand khaki photo whenever possible.

  2. Luke :

    You are The Hammer. Often imitated, never duplicated. Have fun in NorCal bro.

  3. Erin :

    Way to go Tammer!!! You are an inspiration! I remember your first few days at Verve…and I told you it was a matter of time before you were ripping through WOD’s with no problem…way to prove me right!!! Good luck in Cali…we’ll be anxiously awaiting your return!

  4. Anna :

    Tammer the hammer, you will have to check in with us from time to time with some of your witty comments. You will be missed but we will see ya soon in a few months. Enjoy the sumer in california!!! Soon you will be struttin your stuff in south beach!!! Have fun!

  5. Amy Schaeffer :

    Tammer!! I am going to miss you! Now I am the only inappropriate commenter at Verve, who is going to make me laugh out loud now? Have a great time and I look forward to seeing you when you get back! Peace out girl scout.
    I’ll miss Verve this weekend but will try and represent! Word.

  6. Dustina :

    Tammer like Hammer. Is my Hero too.
    I could feel his level of intensity all the way in Florida, He was sloshing around cool-aid so hard I just had to try it out. As much as I hate pilates, aerobics, yoga, and situps, and the overall resulting string-bean physique he convinced me to try it out.
    I must say though, he was totally right, Crossfit turned out to be more mentally and physically abusive than my first husband.

  7. Mas :

    Keep up the good work brother, we will miss you.

  8. tiffany :

    Tammer…you will be missed!!! your determination is an inspiration. and you freaking crack my sh*$ up. =) come back soon!!! -Tiff

  9. Tammer :

    Thanks guys! I will honestly miss you all. I am so glad to be a part of verve. FYI ” Dustina” is my bf from Orlando he is gunna be in the games for sure. I am gunna keep it up out here and wear my speedo on the rower for my next WOD! I will keep up the comments too.

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