Thursday 160128

Take 60% of your 1 rep max back squat,

Perform 10 sets x 10 reps @ 60%, rest 90 seconds between sets

Add 10# from last week if all 10 sets were successful. If not, remain at same weight until all 10 sets are completed unbroken.

Post weights to comments and BTWB

Mike and his favorite piece of workout equipment. Like peas and carrots.

Mike and his favorite piece of workout equipment. Like peas and carrots.


Throwback Thursday post brought to you by a Verve alum.

The 411 on Nightshades By Tiffany Skidmore

Nightshades may not be a familiar term to many. However, the negative affects of eating the vegetables in the Nightshade family are becoming very well known as increasingly greater numbers of Westerners experience them: arthritis, gastro-reflux disease, auto-immune diseases such as psoriasis and lupis, osteoporosis, and pain in joints, bones, gums, and teeth.

What are Nightshades?

Nightshades include the following frequently consumed veggies: tomatoes, white potatoes, eggplant, and all peppers with the exception of black pepper. Other toxic members of this plant family are tobacco, poisonous belladonna, mandrake, and jimson. Nightshades are a relatively recent addition (within 400 years) to the Western diet. Tomatoes and potatoes were regarded with caution when they first appeared in Europe as many believed them to be poisonous. Historically, Nightshades have been used in witchcraft, as ingredients in narcotic medicines and sleeping pills, and even as murderous poison.

What is so important about Nightshades?

If you are interested in maintaining strong joints, bones, and neuromuscular system, keep reading. If you have arthritis, auto-immune disease, or suffer from chronic pain, this is for you!

Nightshades contain high levels of alkaloids which have been reported to result in the excretion of calcium, minerals, and other trace elements from the bones. Nightshades also contain high levels of nicotine (solanine) which acts as acetylcholinesterase inhibitors in the body. As a frame of reference, other acetylcholinesterase inhibitors are used as pesticides. Simply put, higher levels of solanine in the body can result in an overstimulation of nerve endings, muscle weakness, hypertension, and muscle twitches.

Many nutritionists now recommend that people suffering from any type of bone and joint pain and/or auto-immune diseases eliminate Nightshades completely from their diet. Overwhemingly, the majority who do, report reduced and even the disappearance of symptoms.

Why do we crave Nightshades?

Tomatoes and potatoes contain high levels of potassium and are largely expansive foods. Many Westerners crave these foods as a way to maintain a balance within their bodies while consuming a diet that consists of very high levels of sodium and constrictive fatty, dense proteins (cheese, dairy, and processed meats). By pairing these foods, the body is striving to maintain a balance and ease digestion. In other words, making the best of a bad situation.

We can make our bodies’ job easier by eating mostly vegetables (minus Nightshades for some), lean meat and fish, some fruit, nuts and seeds. As we eliminate the harmful foods from our bodies, cravings tend to disappear as the body moves towards a state of homeostasis where diet is not longer ruled by cravings, but by the ultimate goal of wellness.

Only time will tell…

Researchers say that for some, the results of eliminating Nightshades may take six to twelve weeks to appear. Changing your diet may very well be one of the hardest things to do. However, this is the one most controllable factor in a person’s journey towards health. If you are experiencing pain, give up Nightshades and see how it may help you! If you are recovering from an injury, keep in mind that a Nightshade-free diet has been shown to improve cartilage repair. For those not experiencing illness, remember that prevention is the key. Lino Stanchich, Macrobiotic Educator and Licensed Nutritionist states, “If you wish to have the strongest body possible, then reduce, avoid, or eliminate nightshades.”

As always, you know best what works for you. Why not experiment? Try going six weeks without Nightshades in your diet and log what happens. Whatever your results, let us know!

Wednesday 160127

21-15-9 Reps of:
Power clean, 135#(95#)
Ring dips

Post times to comments and BTWB

Zink killing some burpee box jumps during the Winter WODfest competition.

Zink killing some burpee box jumps during the Winter WODfest competition.


Never Back Down – Why You Belong In That Gym by Lisbeth Darsh

Are you a natural athlete? Or, in the middle of the gym, do you sometimes feel like a monkey trying to give birth to a barbell?

I feel that way too at times. If I’m by myself, it’s one thing, but if I’m in a class, sometimes it’s harder.

When the coach speaks, I can’t always easily translate those instructions into perfect movement. I practice a LOT. Sometimes, I simply need help telling my brain how to make my ass move. (You don’t want to see me jump rope. Or dance. And, last week when a friend suggested I join her Barre class, I replied, “Oh, the world does not need me in Barre.”)

But the one thing I know for sure is that I BELONG IN THAT GYM. And, if I keep working, I can figure anything out.

See, sometimes, if you don’t feel like a natural athlete, it’s easy to think that your place isn’t in a gym. You get embarrassed that you’re not naturally good at everything. Your body feels too big or too small or just not … right. And you feel like you’re back in grade school playing kickball and you just got thrown out at first base. You start to think that your place is in a library or a courtroom or an operating room: any place but the gym. Your brain seems otherwise occupied. Why are you here?

Because the gym is a GREAT place for you!


The gym is the place you belong, not only because you can get stronger and learn so much at the gym, but I’m going to let you in on a secret: the good coaches are happy to see you.


Good coaches love to coach. And nobody makes you dig deeper into the how and why of a movement (whether it’s a back squat or a deadlift or pull-ups or ring dips or whatever) than someone struggling with a movement. This is how a good coach improves and this is how the rest of the class learns—by watching and listening to these teaching opportunities. If everyone does everything perfectly and there are no mistakes, the learning opportunities are greatly reduced.

Still, we can (and do) learn by watching the best athletes and beautiful movement. There is much to be said for studying the elites. But that’s only one way to learn, and it’s like learning art by studying the work of Picasso or Monet. Something different happens when you stick a brush in your own hand and try to paint. Here’s where art (and life) gets real. And get this:

Your imperfections are beautiful.

No, really, they are. Ever hear of the painter Edward Hopper? He was a great artist, but not because he was a technically phenomenal painter. Rather, his ability to convey emotion through his work eclipsed his ability to paint. As the art critic Clement Greenberg said of Hopper: “Hopper is simply a bad painter, but if he were a better one, he would probably not be such a great artist.”

So, be fabulous and original like Hopper, but be you. And when you go to the gym, don’t worry that you’re not Rich Froning or LeBron James or Serena Williams. (They don’t worry that they’re not you.)


1.) Arrive with a positive attitude and a “Beginner’s Mind”

What’s that mean? Approach your gym time by being happy to learn. Just because you’re an adult doesn’t mean you have to know everything. Whether you’re learning from a person or a YouTube video, be receptive to being taught and welcome the instruction you’re receiving.

In the book “Zen Mind, Beginner’s Mind”, Shunryu Suzuki talks about the importance of not getting caught up in the concept that you’re the best horse in the race or the worst one. He writes: “When you are determined to practice zazen with the great mind of Buddha, you will find the worst horse is the most valuable one … those who find great difficulties in practicing Zen will find more meaning in it. So I think that sometimes the best horse may be the worst horse, and the worst horse can be the best one.”

So too is it in the gym. Those who struggle the most with their squat may find more meaning in it. Ditto with the push jerk or the pull-up or whatever you’re trying to better. Practice can add meaning. Don’t worry about being the best horse or the worst horse. Just be a horse.

2.) Ask questions.

Really. Ask questions. This is how everyone learns. I have a friend who is a professional translator, so she’s used to asking questions when she doesn’t understand. She asks many questions in the gym. I love those questions (and so do the coaches) because we all learn more through the answers provided to those questions.

See, when you ask questions, you’re not “taking up time” so don’t be embarrassed. Good coaches welcome questions. And if your coach doesn’t welcome questions? Maybe she’s not such a good coach, and maybe you can find a better one.

3.) Try to relax.

I know that’s easy to say and harder to do, but it’s just the gym. Not an open heart on the operating table. Not a school bus on an icy road. This isn’t even spilling the last cup of coffee in your house on a bitter cold morning when your bedhead is frightful and you don’t feel like exposing the coffee shop to your hot mess. You’ve survived much worse than this in life. Remember, you got through grade school. Smile and kick the hell out of that ball.

Tuesday 160126

5 Rounds:
500 Meter row, @ 75%
Rest 1 minute
100 Meter sprint
Rest 1 minute

Score is slowest 100 meter sprint

Post time to BTWB

mhs sprints

On Saturday February 6th, CrossFit Verve is hosting a rowing competition.  The competition will run from 8 am until around 2 PM.  We will not be offering our normal classes due to the event, but we will have classes after the event ends.  The times for the classes will be after the competition but we aren’t exactly sure what times those will be.  We will probably have 2 classes at around 4 PM and 5 PM but stay tuned for more details as the event gets closer.  Our schedule for the Friday before may change as well due to the set up for the competition but we’ll give you plenty of notice.  

Rowers for Sale

We have decided that we’d like to replace some of our current rowers with new rowers that will be made available to us by the folks hosting the competition.  We will sell 5 – 10 of our current rowers so if you’re interested in one keep reading.

We are going to be offering them to Verve Members first.  Here’s how it will work.  We are going to do a silent auction for the rowers we sell.  We are going to set a minimum bid price of $375 per rower.  If you’re interested in buying one, here’s what you’ll do.  Email with your bid price.  I’ll track all the bids and notify the winning bidders.  You will have to pay by check or cash.  We won’t be able to charge your accounts or accept credit cards.  The bidding will be open until Monday February 1st at 6:00 PM.  I’ll notify the winning bidders that night and you’ll have to pay and pick up your rowers by February 4th.  All rowers that are sold will be checked and serviced before we hand them off to you.  

If there are numerous bids at the same price point, I’ll notify the bidders so they have the option to submit another bid.  

After all Verve members have had a chance to bid, I’ll then open the rowers up for sale to non members via other channels.  

In summary:

5 – 10 rowers for sales

Minimum bid price: $375

Deadline for bid: February 1st at 6:00 PM

Must be picked up and paid for by the close of Verve on February 4th 

Monday 160125

Take 60% of your 1 rep max shoulder press,

Perform 10 sets x 10 reps @ 60%, rest 90 seconds between sets

Add 5# from last week if all 10 sets were successful. If not, remain at same weight until all 10 sets are completed unbroken.


Post weights to BTWB

A pretty cool video about what motivates people when it comes to accomplishing goals or tasks. Since it relates perfectly to why we all choose CrossFit and Verve specifically, it’s important to choose something that we actually like to do.  This helps us stick to a plan and makes us more likely to accomplish a goal we set.  Let’s face it, we aren’t going to continue to do something we don’t enjoy even if we set a goal that tries to convince us to.  

Sunday 160124

3 Rounds for time:
50 Pistols, alternating
7 Muscle-ups
10 Hang power snatch, 115#(75#)

Post time to comments or BTWB

Jay Cain slamming bars and killing PR's! (photo courtesy of Winter Wodfest)

Jay Cain slamming bars and killing PR’s! (photo courtesy of Winter Wodfest)

Here are the heat times for WODFEST this Sunday!! LET’S SWIM!!

Meghan – 8:30 / 11:40
Lillie – 9 / 12Courtney – 9 / 12
Emily – 9 / 12
Joel – 10:15 / 12:50
Mick – 10:15 / 12:50
Zink – 10:30 / 1
Jay – 10:30 / 1
Mike – 10:30 / 1

Location:  VMAC Pool – 5310 E. 136th Ave  Thornton, Co 80026



Saturday 160123

As many reps as possible in 7 minutes of:
Burpees to a target

Post reps to comments or BTWB



Today we have lots of members competing in the Winter WODFEST!  If you get a chance, stop by and cheer them on.

Here is the schedule of heats:
Chris Zienkievicz – 11:15 / 1:40 / 5
Michael Cain 11:30 / 1:50 / 5:15
James Cain 11:15 / 1:40 / 5
Mick Lewis 11 / 1:30 / 4:45
Nate Rader11:30 / 1:50 / 5:15
Emily Yates Bird 9:45 / 12:40 / 3:30
Elizabeth Lillie 9:45 / 12:40 / 3:30
Courtney Shepherd 9:45 / 12:40 / 3:30
Meghan Barkman Law 9:15 / 12:20 / 3
Joel Swanson 11/ 130 / 4:45

We will post the heat times for tomorrow in the post and on Verve Social.  GOOD LUCK ATHLETES!!!


Friday 160122

For time:
1,000 Meter row
50 DB snatch, alternating, 40#(25#)
750 Meter row
35 DB snatch, alternating, 40#(25#)
500 Meter row
20 DB snatch, alternating, 40#(25#)

Post time to comments or BTWB



We have many new faces at Verve who may not know about the CF Games Open and what it is about, so this post will be dedicated to explaining what it is and why everyone at the gym, seasoned member or brand new member, young or old, pregnant or not pregnant should join and compete.  The CrossFit Games Open is not just a way to try to qualify for the CF Games, it is so much more.


The Open is a 5 week, 5 workout competition that athletes around the world compete in.  Workouts are released Thursday evening and can be completed through the following Monday evening.  Verve will, more that likely, be completing the workouts during Friday classes.  There are several divisions that you can sign up for for ALL skill and ability levels.  The levels available are: RX, Scaled, Masters (varying ages starting at 40 yrs old), teens, Firefighter/first responder/military / law enforcement.  Here is a take out from the CrossFit Games website:

The week’s workout is released each Thursday at 5 p.m. PT. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. With reduced loading or less challenging movements, the Scaled option will be designed to be accessible to the vast majority of athletes who train in CrossFit affiliates. Rx’d will challenge the world’s elite.

The workout write-up, movement standards, explanation video, and scorecards will all be published on Review the standards before you start.

You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof. 

However, for most people the Open is not about trying to earn a title or qualify for the next stage of the CrossFit Games season. It’s about joining the global CrossFit community in a celebration of fitness for a few weeks each year. To connect to others in your box as well as those a world apart through the experience of suffering through the same workout at the same time. It lets you revel at the strength and skills you’ve developed over the past year, and learn what you need to improve.

Registration: January 14 – March 28, 2016

The Open begins February 25, 2016.
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28


That is a great question.  Aside from the fact that you will be doing the workouts anyway, there are TONS of reasons.  An article from 2013 in Breaking Muscle (see the full article here)  best explained the many reasons.

Like many CrossFitters, I’m thrilled for the event, and so is my gym. The Open has become a lively event for our community. We always encourage our members to register even when they balk at the idea. Reintroducing the idea of physical competition to someone often evokes myriad responses and emotions they probably haven’t felt for awhile. We keep encouraging though, because we know the thrill that waits on the other side of diving into the Open.

Here are four reasons I encourage you to do the same:

1. Yes, You Are Good Enough.

Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe. Two seasons ago, during my first Open, I had never done any CrossFit workout as prescribed (Rx) – ever. The first workout of the Open 2011 was the first achieved at Rx and it put me on cloud nine. I wasn’t able to do any other 2011 workout as prescribed, but it didn’t matter. Possibility had already been born.

2. It Gets You Competing Again.

Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of us. Sure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type – and this certainly is not the only kind of competitor – but there is something about putting yourself on the line that sparks inspiration.

I remember feeling so nervous and unsure before my first heat of the 2012 Open – asking myself, “What the hell am I thinking doing this?” I was confused by how fearful I felt because as an adult we shouldn’t be that terrified, right? Doesn’t this mean it’s time to bail? We didn’t grow up so we could fail at things, but what I eventually realized is that we did feel this nervous as kids before competition, we just didn’t recognize that the stakes were so high. As adults, we suddenly believe that we are not allowed to fail at anything especially things that are supposed to be fun, so we avoid the risk of putting ourselves out there. Without that risk, we might not experience the biggest thrills. The 2012 Open ended up being some of the most memorable moments of my adult life. Get in the game. It’s worth it.

3. It Gives You an Appreciation for the Best of the Best.

During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world. If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs – until the stats start rolling in. It’s one thing to be stoked you finally hit fifty double unders in a row and quite another to find out that not only can the top athletes do way more, they have figured out ways to do it faster and more efficiently. Yay, we personally smashed a prescribed workout (chest thumping ensues), until you see the times or the number of rounds at the top of the leader board. The progression of the sport of fitness has grown to superhuman levels. Seeing their scores miles above mine only deepens my appreciation for their dedication, skill, and strength. I humbly bow down to their greatness.

4. It’s Fun.

No, really, it is. At our gym, we dedicate every Saturday afternoon to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters – we make it a big deal. But we also keep it fun. We chant unintelligible songs and we dance goofy, choreographed dances. It immediately bonds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community. I know they’re willing to give it their all and possibly fail or possibly triumph and man, if they are, so am I.

You’ll never know if what I’m writing is true unless you’re willing to throw your name up on that leader board, too, and go for it. Be open to exploring the best you have to offer right now, in this moment. More often than not, you’ll surprise yourself. And there’s no time like the present to find out.

FOLKS – I cannot explain to you the energy and camaraderie that takes place during these Friday workouts.  The Open brings out the BEST in our community.  If you have any questions at all, are unsure, or just need a quick kick in the yarbles to get motivated, talk to any of the coaches.

YOU CAN REGISTER FOR THE CROSSFIT GAMES OPEN HERE!  Shout out in the comments if you have already or are about to register.  


  • Free Intro class tomorrow (Saturday) at 8am
  • LOTS of Ververs competing this weekend in the Winter Wodfest.  If you have time, go and cheer them on!
  • Kacey will be leading you in a fabulous yoga session Sunday @ 11am


Thursday 160121

Take 60% of your 1 rep max back squat,

Perform 10 sets x 10 reps @ 60%, rest 90 seconds between sets

Add 10# from last week if all 10 sets were successful. If not, remain at same weight until all 10 sets are completed unbroken.

Post weight used to comments and BTWB

#TBT to when we discovered Kaplan's kryptonite. . . the calf mash.

#TBT to when we discovered Kaplan’s kryptonite. . . the calf mash.


I would like to apologize in advance for such a short blog post. . . although for those of you that know me and my blog posts, you may actually be grateful for the few words. 

Every day is a gift. No mountain is too high. Anyone and everyone would love to hear from someone they care about.

So take pause and enjoy the small moments, keep fighting the good fight, and make the phone call. 



Wednesday 160119

For time:
42 Deadlift, 135#(95#)
30 Power clean, 135#(95#)
18 Push press, 135#(95#)
31 Deadlift, 135#(95#)
22 Power clean, 135#(95#)
14 Push press, 135#(95#)
21 Deadlift, 135#(95#)
15 Power clean, 135#(95#)
9 Push press, 135#(95#)

Post times to comments and BTWB

The sign of a good lifting day. . . all of the 45# plates are gone.

The sign of a good lifting day. . . all of the 45# plates are gone.


I recently sat down to breakfast with some friends (yes, I have friends, plural) when one of them mentioned a recent article in “Boxlife” magazine. The article was titled “12 Tips For A New CrossFitter”. My friend mentioned that he didn’t think the article was just for new CrossFitters, he thought is was for all CrossFitters. His exact words were “we could all use reminding of that information every once in awhile.” And an idea was born. So as we start a new year let us all be reminded about a few tips for all of us CrossFitters:

1) Scale– Know our limits. We do not need to get in shape to start CrossFit. Scale and start CrossFit at a level that is right for each of us individually. When do we scale? The question becomes whether we can maintain a high level of intensity and proper form throughout the workout. When people associate CrossFit with injury, it is often times a result of not scaling properly. We need to know our limits and scale accordingly.

2) Take time to recover– What we do outside of the gym is just as important as what we do inside it. Sleep, nutrition, rest, mobility. . . the list goes on. We need to take care of our body. It’s easy to overdo it in the beginning (or whenever), don’t underestimate the importance of rest days. Going too hard too fast can lead to injury and/ or poor performance.

3) Get comfortable with discomfort– It’s hard for us to break plateaus by living in our comfort zone. The more we give in to pain or fear, the stronger the habit that will become. Fortunately, the more you fight through the pain, the stronger that habit will become as well.

4) Find the right box– Find a box that will keep you coming back and best help you reach your goals.

5) Always warm up!– A proper warm up can enhance performance and reduce the chance of injury while mentally preparing you for a workout. A good warm up involves the whole body, functional movements, and is specific to the impending WOD.

6) Eat right– Eat depending on your goals. The nutritional needs of an athlete preparing for competition are different than the needs of someone looking to simply start making healthier food choices. In either case, a post WOD protein shake can help decrease muscle loss while increasing fat loss.

7) Just CrossFit– Constantly varied, high intensity, functional movements. . . that’s CrossFit. As a beginner it’s easy to get sucked into the routine of focusing on just one or two aspects of CrossFit: Oly lifting or gymnastics, for example. However, until we have a basic understanding of all the CrossFit movements, stick to the group classes where we will certainly be practicing new skills daily.

8) Embrace technique over the time on the clock– Poor technique leads to two things: injury and faster fatiguing muscles. Proper form and efficient movement should be the focus of any new and experience CrossFitter.

9) Listen to your coach (not everyone else)– Many of us have advice we want to share. We want to be as helpful as possible. It’s important to focus on the coach of the WOD. Too much information from too many sources can overload any beginner.

10) Some days are PR days, other days we may lift much less– That’s just the way it is. The gains we saw in our first several months of starting CrossFit may take a year, if not more, to match. Some days we may even lift less than usual – a lot less. Chances are we are not doing something wrong. Some days we’re just not going to “have it”. We need to do our best on that given day and look forward to the next day.

11) Keep a training log– A good training log can help us assess our progress and set realistic goals. If we don’t keep a log it’s hard to set goals and really enjoy the improvements we make.

12) Have fun– It’s hard to be consistent at something when we aren’t having fun. Enjoy the time at the gym. Be part of the community, attend social events, and most importantly we can’t be too hard on ourselves if we’re not progressing as fast as we might like. We will get there. We all do.

Tuesday 160119

Every 2 minutes on the 2 minutes for 10 rounds:
15(12) Calorie row
10 Box jumps, 24″(20″)

Score is the slowest round of the 10.

Post to BTWB

Just some highly intellectual conversation between good friends

Just some highly intellectual conversation between good friends

We have a Free Into Class this coming Saturday at 8 am.  Grab a friend and come show them what CrossFit Verve is all about.

Yes, today’s blog looks very similar to last weeks, but that’s the point.  Rowing starts this week so for all of you that don’t like the erg or consider yourself not that great at rowing, this is your chance to get better.

What’s up with rowing?!

I know, the month of December was cold enough without the wasteland that is no rowing class left in your eager, CrossFitting soul. Do not fear. Rowing is back like jumping into a hot tub in the winter: a little shocking and not not uncomfortable at first, but then once you’re body has realized hot tubbing in the winter was your best idea in this life yet, simply glorious.

Not only is rowing back, rowing is back with another progression. Thus, all you – I’ll wait till the next cycle to become a rowing ninja – humans: the time is now. The idea for this cycle is borrowed from our one and only, Paul Buono. I’m paraphrasing, and we’re shifting things around just slightly, but essentially what we have in store for you will be, super gross yet equally effective. It’s that good.

The Progression:

Week 1: 6x500m with 3 / 3:30 min rest. Week 2: 8x500m with 3 / 3:30 rest. Week 3: 10x500m with 3 / 3:30 rest. Week 4: back to week 1 but 2 sec faster…

What we’re testing (and re-testing): 1k for time AND 15 min time trial for meters.

Why are we testing two different things? We are going to use the 1k to establish a pace. That way you have a unique and perfectly suited to you pace for the whole progression – a custom Armani suit of paces here folks. The 1k also looks to your anaerobic realm AND on an erg, your ability to connect like a champion.

By also using the 15 min piece we’re going to see this progression sneaking into your aerobic capacity. I also have big and extremely fun plans for the retest of this piece. Oh, you want to be a part of this party. 

15 Min test: 1/21 @ 5:30AM or 6:30PM Rowing Class
1k test: 1/28 @ 5:30AM or 6:30PM Rowing Class
Week 1 of Progression: 2/4 @ 5:30AM or 6:30PM Rowing Class

*If you’re going to miss any of the tests just rock that business during OG or at home.

If you have any questions feel free to email Maddie:

See you in rowing!