Three rounds, 21 -15 -9 reps for time of:

Squat clean thrusters, 95# (65#)


Compare to February 2, 2009.

Post time to comments.


Post your own caption, (keep it clean people).

As many of you noticed our new scheduling program went live today.  We are hoping this takes the pain out of scheduling and leaves it for the WOD's.  If you haven't already done so, sign up for a WOD and see how it works.  We have loaded the schedules up until this coming Tuesday the 24th, all other scheduling is up to you.  We expect to have a few glitches along the way, so please let us know if you are having any problems or questions.  By Friday you will be able to make a membership payment also.  Things you can do will include; signing up for classes, look at a complete list of all classes you have signed up for, cancel a class, get on a waiting list for a class that will notify you if a member cancels, manage your membership and create auto pay. We are super excited as this will free up more of our time to concentrate on what's really important, your training. 

We will be posting our new cancellation policy on the web, please be sure to cancel within 12 hours before your scheduled class.  Thanks guys.  

Amy and Tim are arranging a Paleo Pot Luck on April 4th.  All those interested please contact them or leave a message on the B-board.  More details to follow when we know where and when.


  1. Elizabeth Huff :

    As Michaelangelo’s David sits and ponders, “This workout is gonna suck! But I’ll dominate anyway!”
    And it’s the expression on his face people!!!

  2. Jared :

    “Ya know, lIfe really is not so easy, being incredibly, ridiculously, really really good looking.”
    “Forget ‘Blue Steel’, this one ‘Magnum'”

  3. Matt :

    Ooooh potluck, I can’t wait… but of course, I’m working at the FD. That’s okay, next time.
    Everyone planning on going to Front Range CrossFit this Saturday?

  4. Tammer :

    AHAHAH! DAMN YOU JARED! You beat me to the Blue Steel Comment!

  5. Joylyn :

    Tiff–I just found this recipe for primal trail mix on a paleo/primal website, it sounds pretty yummy!
    Store-bought Trail Mix is typically loaded with a ton of sugar – this version, however, weeds out the bad stuff and leaves you with all the satisfying, delicious stuff!
    1 cup raw or roasted almonds
    1 cup pumpkin seeds
    ½ cup sunflower seeds
    1 cup blueberries
    ½ cup raisins
    Combine all ingredients in an airtight container and store in a cool, dry place (it really can’t get any easier!)

  6. tiff :

    thanks Joylyn….i’ll be making some tonight….that’ll be good for the on-the-go-lifestyle emergency snack too! =)
    yes, can’t wait for saturday!!! and my shoulders are just so excited for tonight’s WOD 😉

  7. Amy Schaeffer :

    I am never washing my computer screen again!

  8. Jeff McD :

    My buddy that does Crossfit up north just informed me of this event, take a look and Eric said we all welcome to come.
    First Annual EmerFit Games
    Where: EmerFit
    When: Saturday April 4th and Sunday April 5th.
    Workout #1: Saturday 10:00 A.M.
    Workout #2: Saturday 3:00 P.M.
    Championship Workout: Sunday 10:00 A.M.
    Lunch, Awards Ceremony and Party: Sunday 12:00-2:00 P.M.
    After the championship workout we will have a catered lunch, the awards ceremony, and socializing.
    Your $45.00 entry fee includes the workouts, a t-shirt, and lunch on Sunday. We will have awards for the top three male and female competitors. We may have door prizes too.
    Those of you interested in participating in the Affiliate Cup at the CrossFit Games are strongly encouraged to compete in this event.
    Register online

  9. Doug :

    Some more T-shirt ideas, although there are some really good ones out there already-
    Supplying pain for your gain
    Making you earn your rest day
    Making you pray for your rest day
    Your new self will beat up your old self
    Stronger, fitter, faster- every day
    It’s 9:00, do you know where your fitness is?
    Pay us for pain, the pride is free.

  10. Tammer the CF Hammer :

    Crossfit Verve
    “As Mentaly & Physicaly Abusive as Your First Husband”
    Crossfit Verve
    “It’s BDSM Minus the STDs”
    Crossfit Verve
    “Symptoms: Severe Pain, Suffering, Nausea and Fatigue”
    Crossfit Verve
    “Is This Legal?”
    Crossfit Verve
    “Its Like Curves Except…WE DONT SUCK!”
    Crossfit Verve
    “WOD: Near-Death Experience – 5 Rounds For Time”
    Crossfit Verve
    “Take Pathetic Off Your Resume”
    Crossfit Verve
    “YES WE CAN”
    Crossfit Verve
    “As Ruthless as Hitler – Minus The Psycho”
    Crossfit Verve
    “Many Have Tried…Many Have Died”
    Crossfit Verve
    “Ever Been Beaten By a Prego in Maternity Pants?”
    “Maternity Pants: aka Crossfit Under Armor”
    AHAHAHAHHA! Thats my Favorite, I’ll stop there!

  11. Tammer :

    To be fair though I must give props to my fav so far:
    Sandy – Crossfit: Kill it or Die Trying
    Possible Rendition But Wont take Credit for it:
    Crossfit Verve
    “Kill It or Be Killed”

  12. Chris :

    Set of kettlebells and pullup bars- $200
    Set of Weights- $500
    Monthly space for rent- $1000
    Pushing your max on a WOD- PRICELESS
    Somethings are priceless and for everything else there is
    One more T-shirt Idea…

  13. Amy Schaeffer :

    again I laughed out loud reading the t-shirt ideas. For a second, I thought I was reading Chuck Norris jokes, that is how hard I laughed!!!
    Tiff, I put up the article on the board. Disregard the notes I took on the left-side of first page. Hope it helps!!! (If I got it to you in time!)

  14. cherie :

    Tiff the Paleo kits came in today if you would like some of those also.

  15. Joylyn :

    As rx’d 12:22. Last time I did this WOD, my time was 13:18, so I improved by almost a minute. I’m super pleased with it, considering I worked last night and today, going on 3hours sleep. Crossfit is in my blood, I can’t stay away.
    I think I may do the Emerfit games–is anyone else? we can still potluck that Sat night! I can’t wait.
    Steff, good job grunting today! oh, and your workout was inspiring too 🙂

  16. Emmalee :

    Joylyn nice job! I am going to try and get those days off, either trade or vacation but I’d like to go to emerfit !

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