As many rounds as possible in 20 minutes of:

5 Inverted burpees

10 Dumbell hang squat cleans 40# (25#)

15 Sit ups

Post rounds and thoughts to comments.


Congrats to Kiley for finishing the Elements course this week!

Also congrats to our other Elements grads: Anthony, Alan, Anna, Ben, Amy, and Jared.

Yep, we’ve been busy.  We’re searching like crazy for a permanent location so that you, our ever stronger community of fitness minded freaks, don’t have to freeze your asses off this winter.  Until then, expect the workouts to get tougher and tougher to accommodate the cooling temps (not really, the workouts are always hard).  We did take the time to add another blurb to the recipe page.  Enjoy!  Oh, and don’t forget to schedule an hour to discuss nutrition at least once a month. 


  1. DAMON :

    I had to take a few days to calm down before I could post this. I would like to say congrats to your two Alabama fans. Unfortunately, my memory isn’t where it should be, so the names escape me right now. I believe it was neck tatoo and smart ass, but don’t qoute me on that. You better win the National Championship or it will be all for not. Thanks again for the Sat workout Cherie. I had a great time.

  2. Heather :

    Matt and Cherie Thanks again, Zac and I had a great weekend in Denver and we really appreciate all the little tid bits of advice you gave us, look forward to seeing you in the future, and we wish you the best of luck in finding the right spot to grow your gym. I’ll keep my fingers crossed that the snow will stall until you do : )

  3. Cherie :

    Damon, we loved having you up in our neck of the woods. Hit us up anytime, I’m sure we’ll see you soon if Criag ever invites us down there.

  4. Cherie :

    What a blast we had with you two. True CrossFitters to get off a plane and head straight to a workout (in board shorts no less). Tell Zac thanks for the PDF file, it will be a hugh help in creating my accountability books. Please call or e-mail me if you need anything!!!! I’ll keep my fingers crossed about admissions for you.
    See you soon!

  5. Alan :

    Thanks for your kind words! Although it was not a very comfortable win….it was a very exciting one? Very entertaining! Of course I am hoping for another National Championship….I am afraid a loss in the SEC Championship game will only get us a trip to New Orleans on Jan 1st. Just my prediction! I will hope for the best! If we can’t please the LSU fans of the world, maybe we can represent for The SEC! Hope to see you on another Sat. workout!
    Smart Ass & Tattoo (AKA Alan & Anna)

  6. Wyman :

    Jesus Matt- that was a killer.
    10 2/3rds rounds. You should call that the Grinder.

  7. Matt :

    That was good. Wyman, you have the rounds to beat.
    Matt as Rx’d
    10 1/3rds.

  8. Cherie :

    Kiley: 10 2/3rds (scaled burpees, 20/15#’s)
    Anna: 9 (scales burpees)
    Alan: 8 1/3rds
    John: 8 (scaled burpees, 30#)
    Jared: 6 1/3rds (mixed burpees, 35#)
    Amy: 7 2/3rds (mixed burpees, 20/15#’s)
    Anthony: 8 1/3rds
    Cherie: 8rds
    Elements #2
    Jason: 13:38
    Cheresa: 11:58
    Mike: 14:06

  9. Alan :

    Cherie…As RX’d!!! Way to go! THAT ROCKS! Feels good to motivate you for once!
    Fun workout! My back and neck are killing me…but I loved it!
    (Someone please help….Is there something wrong with all of us???!!!)

  10. Ben :

    7 1/3 40# reg. burpees

  11. Cherie :

    You WERE the source of my motivation. I kept thinking, I have to get to 8, I have to get to 8. Tougher than I thought it was going to be, but fun in a masochistic sort of way.
    PS There is no help for the wicked!

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