Seven rounds, 21 – 18 – 15 – 12 – 9 – 6 – 3, for time of:

Power snatch, 65# (45#)

Double unders

Box jump, 20"

Post time to comments.


The 7:30pm CFV workout crew – looking fab.

Can I just say that last night was the most fun we've had as trainers.  It was a fight seriously gone bad.  All athletes came dressed to impress and as the workout progressed, makeup was smeared, hats were around necks, clothes were coming off and reps were going up.  Great job tonight and thanks for making it so much fun.

Being the first day of 2009, we expect new goals from each of you.  We would like to sit down with each of you to re-evaluate your body composition and Zone block prescription.  It's the beginning of a new year, so let's make the most of it.  We want to deliver you the best year of your lives (as it relates to fitness).

051 069  028  

Alan, Joei, and Manda having fun in their formals.


  1. Danimal :

    Damn, we are sooooo cheesy…. and i love it sooooooo much. LOL

  2. Danimal :

    Oh…. I almost forgot. Today was my one year anniversary of crossfit!!!! Seriously, can you believe it? Man, what a way to celebrate. Tonight was so cool!

  3. Anna :

    Last night was so much fun. Torn pants, streaked makeup, too tight of dress that had to be removed due to inabilty to breath,… sounds like an old porno movie. No really it was a blast! Some goals of mine this next year, I would love to make a nasty girls video with yall. I would love to get kipping pullups mastered along with muscle ups. I want to be crossfit certified trainer at least the 1st level. Would love to go to crossfit games and play, possibly compete, depending on ability at that time. And maybe one day be a trainer for crossfit. I really want to get my twin sis interested in crossfit and encourage her, the way Matt and Cherie have encouraged and pushed me. I love this!!!! Can’t wait to see what 2009 has in store for all of us. Happy New year, Ya’ll!

  4. Jen :

    I had a blast last night but will definitely pace myself better if we do ‘Fight night’ again!
    I have many goals for 2009…I would really like my back to look like Cherie’s did last night while she was rowing. I would like to master box jumps (as well as like to do them and wall balls). I would like to dead lift 200+ pounds and hope it feels ‘light’. I would like to master double unders and consistently do ‘real’ pushups so that my knees get a break! I would like to start The Zone and feel like I have a handle on my nutrition. I would like to continue to workout 5-6 times a week. I want to do a 2:15 half marathon in May with my Mom and feel great crossing the finish line at triathlons this summer. Wow…I could really go on and on…
    I love the Verve family and am so happy that it has become a part of my life. Thank you for making each workout a great one. I feel more encouraged now than I ever have working out in the past. Thank you, thank you.

  5. luke :

    sweetjezus more box jumps . . .

  6. Jen :

    One more goal…to be a nasty girl???? Not quite sure that this is what I would like to be referred to as but what the heck!!

  7. Kiley :

    Just wanted to say that last night was a blast!! It was a great way to start off 2009. My goals for this year…..#1 get through boot camp! Keep doing crossfit wherever the Air Force may take me. I would love to get my level 1 cert. Train for the games in 2010, continue to eat with the Zone, fire out some muscle-ups, and not be intimidated by big weights. Basically I want to be like Cherie when I grow up! — I would also like to say a big THANK YOU to Matt and Cherie for always pushing me, and giving me confidence in myself, and showing me that no matter what wod they put in front of me, that I can do it, again Thank you! This is our last month together, but I will be back in September and can’t wait to rejoin the Verve family.

  8. WOD
    Ben 21:33 (singles)
    James 21:55 (singles)
    Liz 22:51 (30#, singles)
    Jen 24:20 (35#, singles)
    Cass 28:42 (35#, singles)
    Anthony 14:43
    Luke 15:15
    Mas 15:55
    Matt 9:01
    Cherie 13:19
    Jared 15:52
    Anna 18:51
    Baseline +500m Row
    Matt G. 8:47 – Yeah Matty!!!
    Nicole 16:54
    Elements #3
    20 min AMRAP 10 ball cleans, 10 burpees
    Elizabeth 7.5
    Lisa 2.5 (10 minutes)

  9. Kiley, we’ll miss you – but you’ll be back. Make us proud in boot camp! You’ve come a long way and I am super happy with your progress… maybe a few more running WOD’s before you go – just to be sure.
    Anna, nice job on the pull-ups – 3 in a row!
    Everyone else, keep up the great work. We are making great progress with everyone and it shows.

  10. Cherie :

    I would just like to say thank you to all the peeps out there that have thrown me a bone lately. I am truly honored and thankful to be your trainer.
    So now we have 5 or 6 women willing to give “Nasty Girls” a go in 2009. If you haven’t seen the video or don’t know what Nasty Girls is, click on this link and search for Nasty Girls. Watch the original version and you will see my all time heroine Annie Sakamoto

  11. Alan :

    Ok…I’m not too proud! I will be the first guy to say it…I WANT TO BE A NASTY GIRL! I would be thrilled if I could do that workout by the end of ’09!

  12. cherie :

    YEAH ALAN! This is going to be some bad ass video. All those who want to be in on Nasty Girls, get 20 pull-ups a day all chest to bar. EVERYTIME you come into the gym.
    Alan I can bet there will be a line of men jealous!

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