For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

Post time to comments.


Welcome to the Verve family Hillary, she comes to us from CrossFit Hyperformance in Savannah, GA. 

There is a 7:30pm class today. 

Nutrition challenge update:

The challenge is officially over midnight tomorrow.  The CrossFit total and Fran must be completed by Sunday.  You may come in to any 7:30pm class this week or the last class on Saturday or Sunday to make them up.  Please try to make it in on Thursday for "Fran".  While at the gym this week get your after pictures taken (shirts off), and measurements.  Please also turn in your food logs.  Thank you and we will do our best to get the winners announce the first full week of October.   

Here is some inspiration to help illustrate how this is a journey not a destination.  Read Robb Wolf's post on CrossFit Athlete Laura DeMarco


  1. OK, so I’m taking this post to mean that I can come in and do Fran at 7:30pm tomorrow. If I’m wrong, let me know.
    I’d prefer to bust out Fran having not already trashed myself on Jason. 🙂

  2. Jeff McDowell :

    Followed the WOD here at CF Al Asad
    Back Squat 5/5/5/5/5 – 165/185/205/215/225 PR
    Hillary the plaid chucks are killer! Welcome!

  3. Tomorrow being Wednesday b/c it’s Tuesday still as I type this :).

  4. Austin Behle :

    Hillary!!! Hey girl…I was flipping through some of the other affiliates sites and was blown away to see your pic on this one! Hope all is going well with you in CO. Lookin’ strong! Keep it up buddy! -Austin B.

  5. Jack :

    Great article. The food OCD comment really resonated with me. Cherie, I think I will always remember you saying, “Jack, this whole diet thing is about making a positive life change”.
    I think I am finally starting to understand. Since I have stopped obsessing about food/portions/quanitities, my appetite has supsided slightly. It feels good. I feel healthy and I am starting to feel stronger. My form is still struggling, but I think I might be putting together the puzzle that is Crossfit.
    I don’t think I will ever be able to contain my love for mornings! Oh well, I guess the 6AMers will just have to continue to put up with my shenanigans…

  6. Michael :

    Shenanigans – WOrD!
    CrossFit WOrD, that is!

  7. Victoria :

    Hi All~
    So get this…. At some point within the hour that I was there this morning for the 7am class, I lost my car keys! UGH!
    My cute little honda is still sitting outside the gym with my phone too. My keychain has a black car key with an automatic lock and 2 other keys with a purple and pink ring around them. If anyone seems to come across them could you call me at work… 303-297-9999. THANKS so much. Put out vibes for me. This was not the best way to start the morning but at least I can say I did 250 squats and killed it!

  8. Cherie :

    My suggestion would be not to do two workouts in a day when trying to bust out the best time possible. Tomorrow is Fran if you can make it in for a regular scheduled WOD.

  9. My understanding is that we can do Fran, starting tonight at 7:30. Wrong?

  10. Sorry, not meaning to force this Fran thing. I’m probably seeing something that isn’t there in the post. Oh well…

  11. Catherine all day tomorrow is Fran

  12. Victoria :

    Is there any more make up for the cross fit total??

  13. Thanks 🙂 I’ll see ya at 6am! I guess I just want to get it done WAY TOO MUCH!!

  14. Cherie :

    Victoria your keys have been found they are at the gym call Matt or Cherie

  15. Robert :

    Hillary, that face is so hot. You look like you lost a bet and were forced to smell someone’s fart. But that’s why we love you!!
    CrossFit Hyperformance

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