Three rounds, 21-15-9 for time:

Kettlebell snatch right hand, 24kg (16kg)

Kettlebell snatch left hand, 24kg (16kg)


Cookie: 3 x 5 reps shoulder press

Post time to comments.


What's this about a free Saturday WOD? That's right, Saturday CFV athletes are encouraged to introduce CrossFit to a friend or a family member that has always wanted to give it a try.  But it's not limited to CFV friends and family - if you're interested in training at CrossFit Verve and have been waiting for the right time – now's your chance!  Just give us a call or shoot us an email to let us know you're coming, as space is limited. 

Introducing: Snatchin' on Sunday!  Snatchin' on Sunday is a clinic designed to familiarize you with the finer points of the Olympic lift, the snatch.  For two hours, we will begin with the basics of the snatch and quickly move through advanced techniques to improve your lifts.  Expect to move for the duration of the 2 hours, including some moderate lifting towards the end.  All are welcome to join in, but non-CFV athletes' fee is $25.  Space is limited, so let us know you're coming by RSVP'ing today.

Congratulations to Chelsea on getting an unassisted pull-up today!!


  1. Joylyn :

    Workin’ on Sunday, wish i could go to the Snatch workshop–bummer, i’ll have to catch ya on the next one!
    Cool work this week to watch you crazy cats doing muscle-ups and unassisted pull-ups–everyone is doing awesome!

  2. Amy Schaeffer :

    Jared and I will swing by Verve for the Snatchin’ on our way home from church.

  3. Elizabeth Huff :

    Chelsea is a rock star today! Strong work, sista!

  4. Anna :

    Also what is this curry recipe I have heard so much about. I love curry. Tiff I think you made a curry dish, could you post the recipe?

  5. Emmalee :

    I will be there on sunday at 1pm for the snatch clinc!

  6. Tiff :

    i did make curried/indian green beans and added chicken but cannot for the life of me find that recipe…?!
    but there is a chicken curry recipe on the free zone-paleo link:
    however, i have not tried that one.

  7. Joylyn :

    Hey, Mas and I made the recipe above 2 days ago, we substituted pine nuts for cashews, although I can’t remember off the top of my head how much. It’s a pretty good recipe. We used some coconut milk with a teaspoon curry paste.

  8. Rich :

    Ouch – that workout hurt! haha…. 24kg – 12 mins and some change…
    Cookie of Ring Dips – Add 1 every minute, made to 11 on the 12th minute, fell just short, ran out of time…

  9. Jeff McD :

    13:12 w/ 10kg KB, NO AB!!!!!

  10. Matt :

    6:35 – hands felt pretty weak.

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