Seven Rounds for time:

7 Dead hang pull-ups

7 Front squats 185# (135#)

Post time and thoughts to comments.


Gayle kettlebell swinging in the park.

We have had a ton of people accomplishing new things in the gym this month.  If you are one of these people, now is the time to brag about it.  Did you make it into the muscle-up club? Have you gotten the kip?  Have you moved from knees to toes.  Did you PR on the snatch?  Has your diet improved?  Tell us about it, we want to know.

Reminder – This FRIDAY we will be closed  – due to the CF Games in Aromas.


  1. Catherine :

    Apparently got from knees to toes… w/out realizing it. But now I’m sick so have to cancel today. Ppfft. 🙁 Way to go CFV peeps for all the successes!

  2. Chris :

    When I started in February I would have to say that I was in the worst shape of my life. I remember trying to do one pull up and I could not even do it with the thickest band and Cherie pushing up on my waist. Today I do my workouts with no band and kipping. I have lost 30lbs and have noticed great gains in how much weight I can do, endurance for the workouts, and a healthy active lifestyle. I owe it to Crossfit Verve, the trainers and all the great people that belong here.
    GOOD LUCK in California to everybody who is competing!!!!!

  3. Cherie :

    I was pretty happy that I got those 135# Front Squats, I wasn’t sure I was going to make it. I see myself getting stronger everyday. I am so happy that I found CrossFit and that I can see strength and change on a regular basis. No more spinning around on a treadmill. Things that I could not do when I started CF;
    Muscle-ups (big day for me)
    consecutive pull-ups (strict and kipping)
    Deadlift period (I had never deadlifted now I can lift 260#)
    Snatch and Clean & Jerk (never did those and now I’m in love, took a while, but I love snatching and PR’d this week at 100#)
    Handstand Push-ups (these used to be a struggle)
    Anyways I could go on and on. I am a completely different athlete and person now that I have been doing CF for 2+ years. My self confidence, health, not to mention the 10 skills of fitness. I know that I have just scrached the surface and that is very exciting for a 35 year old women to be in the best shape of her life.
    Okay off my soap box –
    I would also like to note
    Leslie is doing pull-ups in workouts now, Mitch, Melissa, Nat, Greg H All got Muscles -ups this month. Leet completed a WOD with Muscle-ups.
    Please add to the list I love this. Owe and Catherine, I’d like to say your running the 800m day was a big grinner.

  4. Jeff McD :

    After being gone for 2 months and coming back to see a lot of you in WOD’s and how strong you all are with amazing results in not only what you did but how great you all looked. I have to say I’m proud to be a part of the Verve and the community.
    For me, I was so excited after the max snatch day. I was really worried about it since the last time I did them was in a WOD with Anthony and failed to do them. So I had to sub them out with front squats. I was not only able to do them, but did a 135#!
    I also sucked at squats when I first started and hated any WOD that had them featured. It was awesome that I nailed them in a WOD while home and that even Cherie came over to say that my squats have greatly improved.
    Thanks to the trainers and the community for the help and support. I’ll miss you all while I’m gone but can’t wait to be back and killin WOD’s with you all!

  5. Joylyn :

    Just had to post after a ton of training last night and all morning in my bunker gear with more training…I feel GOOD!
    I’m “cleaning” dummy victims, fans, tools, hose, etc. and still breathing down my air bottle in a much longer time than I used to–very cool.
    Thanks Crossfit Verve!
    back to work people.

  6. Elizabeth Huff :

    I never in a million years thought I would be able to do pull-ups. Now I can actually complete an entire workout, hand-tears and all, doing kipping pull-ups. Completed JT and our descending pull-up work out this week as prescribed. I feel like a freaking rock star! Thanks for all of the support of the Verve peeps!

  7. Elizabeth Huff :

    oh and 50 BS deadlifts… I mean really?! How awesome is that as a chick!

  8. Elizabeth Huff :

    supposed to be BW. Meant BW people…

  9. Catherine :

    hehe… BS whoops BW. I love typos!
    Seriously, ya’ll are awesome and a HUGE inspiration to me. I love the encouragement and celebration of all the successes (large and small). It really makes the atmosphere unlike any other gym.
    I am REALLY thankful for Elizabeth being the freakin’ awesome friend she’s been to me. Honestly, can’t replace her kind of friendship and I most certainly don’t tell her, like I should, how much I appreciate that she understands the real me (and what I’m capable of) when even I don’t. THANKS DUDE! You ROCK!
    I also like that my new friends at CF are encouraging me to speak more positively about myself. It’s easy to shove off certain things as self-deprecating humor (sometimes it’s legit joking) when it could very well be verbalized negative self talk-normally just kept private. I’m glad people have the courage to hold each other up while also holding each other accountable.
    I really appreciate all those who have jumped in to help me gut through the rest of a WOD (run (Stef!), burpees (Tim! Everyone!), everything etc…), helped me with my form (Monique!). You guys have no idea how awesome that is. That just cranks up the unity of the gym and I hope I can return the favor to a fellow Verver someday…
    I have so far to go but I couldn’t think of a better group of people to do this with.

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