Complete as many rounds as possible in 20 minutes of:

10 Deadlifts, 65# (45#)

8 Hang power cleans, 65#, (45#)

6 Push press, 65# (45#)

Post rounds, including partial rounds to comments.


Emmalee's first meeting with Isabel.  (Nice hook grip!)

Cookie: 10 pistols each leg, use a box jump as needed.

Great news - the logbooks are DONE. Logbooksare a written record of your progress being made with CrossFit.  They contain many of the benchmark WOD's, like Isabel which we conquered yesterday.  It also includes other fitness benchmarks such as; lifting loads, rowing, double unders, push-ups, etc.  When you open up yours, think about the ten general fitness skills we are striving to improve everyday; cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.  Look through it and every week test yourself against your own logbook and accomplishments. 

More good news -we placed another equipment order and are expecting more; jump ropes, medicine balls, bumper plates (over 1000 lbs), squat stands, and ab mats.  Exciting and more to come in the next few weeks. 


  1. Matt :

    Prepare your grippers for this one, as that is definitely the limiting factor. 3-2-1-GO!

  2. luke :

    This WOD worked out well; it’s one of the few I actually have the equipment to do at my station. I got 15 rounds, but i know would have done better with the CFV crew pushing me. Good health to all.

  3. WOD:
    Tom F. 10.33 (55#)
    Joei 13 (35#)
    Lisa 12 (25#)
    Matt 27.33
    Nicole 10 (35#)
    Anthony 25
    Stef 15.33 (35#)
    Amy 12.66
    Jared 20
    Jen 17 (20#)
    Cherie 15.33
    Elements #1
    4rds: 500m row, 25 Wall ball (20#)
    Tom M. 16:12
    Baseline +Row
    Lil 10:30 (12kg)

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