For max load:

Dead-lift 3 – 3 – 3 – 3 – 3

Post load to comments.


Typical warm down routine being preformed by Jared and Alan. 

"A theoretical hierarchy exists for the development of an athlete.  (Athlete is defined here to include anyone pursuing elite fitness).  Imagine a pyramid with the foundation being nutrition and moves up to metabolic conditioning, gymnastics, weightlifting and finally at the top, sport.  This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development.   We don't deliberately order these components but nature will.  If you have deficiency at any level of the pyramid, the component above will suffer". – CrossFit Training Guide 2006

We strive to eliminate those deficiencies – CFV 


Jared's talented photography of Chuck Norris.


  1. jason :

    When Chuck Norris jumps into the water, he doesn’t get wet, the water gets Chuck Norris!

  2. Alan :

    Chuck Norris once taught a class called “Ass Kicking 101”. There were no survivors.
    So he changed it to “Ground and Pound”!

  3. Matt :

    I haven’t seen that one, awesome.
    Chuck Norris put the “laughter” in “manslaughter”.

  4. Jared :

    Nice Chuck Norris Jokes. Haha.
    If you look closely at my right hand, you can see the beginning of a rapid movement with my middle finger raising to symbolize a “thank you”.

  5. cherie :

    AHH modern symbolism at its finest.

  6. Matt :

    WOD 3RM Deadlift
    Emmalee 193, 1RM 243
    Mas 365
    Amy 158, 1RM 178
    Joylyn 273, 1RM 303
    Ben 370
    Dan 430
    Kristin 143
    Jen 153, 1RM 158
    Mike 285
    Cheresa 233
    Anthony 345
    I think this WOD was a first for everyone today. It’s fun pullin big weights!

  7. Amy :

    Chuck Norris doesn’t chew his food. He just looks at it and it turns to mush.
    Chuck Norris doesn’t wait for the lights to change, the lights wait to change for him.
    chuck norris is the only man to slam a revolving door
    chuck norris can win a game of connect 4 in 3 moves
    when chuck norris works out, the machine gets stronger
    Seriously, I could go on and on. Whoever started calling Matt Chuck Norris opened the flood gates of hell….

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