Wednesday 150930

“Tabata mash-up”
:20 of work followed by :10 of rest, alternating between stations, x 8 rounds:
Ring support
Chin over bar hold
Squat hold (perfect form)

Post results to comments and BTWB

Who's excited for the next round of the #Teamseries?? It starts next week, Anna and Nate are ready to rock.

Who’s excited for the next round of the #Teamseries?? It starts next week, Anna and Nate are ready to rock.


Volume vs. Intensity vs. Over Training By Courtney “more is not always equal to better” Shepherd and Adrian Conway of Brute Strength

Let’s chat about the concept of over training. We have posted several blog posts over the past few months about over training. These blogs come about because we take notice to trends arising involving Verve’s members actually over training. I’m not going to repeat these blogs posts in their entirety but rather highlight a few main points about the detrimental effects of over training. This can include, but are not limited to, increased risk of injury, what I have lovingly referred to in the past as “cock blocking” your progress and gains, and the eventual need to be forced to take a lengthy period of time off to actually recover from the systemic bodily effects of over training. When it comes to over training I think there are really 2 issues to deal with: 1) The idea that increased volume automatically leads to increased/ improved performance, and 2) that actually taking a day off/ rest day will instantly make you weaker/ less fit. And ain’t nobody got time for that, right? Wrong. Before I dive any further, EVERYONE has time for a rest day, period.

Well let’s look at this from a Volume vs. Intensity stand point for a moment. Adrian Conway, member of Hacks Pack Ute CrossFit Affiliate Cup champs 2 years in a row and individual Regional competitor, wrote a blog at the beginning of the year addressing these two concepts. Here the list of the big questions most athletes ask themselves:

As a training athlete should you be doing more workouts? More skill work? Learning to play new sports…more often? More metcons in a day? OR should you be doing less better? Should you instead do 1 workout a day and attack it like there is no tomorrow? Maybe have 1 skill per day you focus on with all your heart in order to maximize the results? How about instead of always building to a heavy snatch/clean and jerk followed by some accessory front squats, overhead squats, snatch grip deficit dead lifts, banded clean pulls and then a metcon followed by some intervals……you simply warm up, do skill work for the metcon and hit it, no holding back, no pre fatigue. WHAT SHOULD YOU DO?

The Volume Approach

There are advantages to working out more often than others, period. Increased work capacity, increased ability to recover. You will be able to finish 3-4 day competitions better than your lesser-trained competitor. You will have had more exposure to unique combinations of movements, modalities, time domains, you name it.

But how hard are you really able to train during your 5th hour of the day? Do you ever find yourself saving just a touch of energy because you know something is coming next? How about on your AM1 strength session for your Olympic lifts – do you leave out 1 or 2 more attempts on your clean and jerk that may be your breakthrough reps in order to save up for the AM2 session of front squats? Does all the volume actually slow your body’s ability to respond to proper strength training, therefore slowing/blunting potential GAINZ? An even more applicable question is, in your PM1 session at the track, do you let off the gas just a touch in order to save yourself for your evening metcon because that is more “important?” Maybe you don’t even make the standards for your run paces due to the fatigue from your earlier strength session. In that case tell me, what was the purpose of the track anyways?

Just to do more because “more is better,” right? Well of course, the fittest man on earth 4 years in a row trains each day hours on end, so that is what you must do to become great.


The Intensity Approach

Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation. In short, intensity gets you what you want. It’s where the magic happens!

Let’s look at what it may look like to train for 1-2 hours a day as a Games competitor. You walk into the gym, your warm up lasts 15-20 minutes, and the next 10-15 minutes are spent doing skill work for the movements that will be included in the conditioning session, along with some gymnastics static holds and positional work. You then spend the next 35 minutes hitting a few heavy clean and jerks and then getting through a series of heavy front squats. Following that, you begin the metcon that lasts 6-10 minutes, followed by a cool down of 10 minutes. A lot can be accomplished in a short amount of time, right? And your ability to get it done in such a short window allows for a long recovery between sessions from day to day. The primary advantage is that time spent in the gym is short and you can leave everything you have right there in that specific session. You visit the dark place in those 6-10 minutes of your metcon knowing that you are there to maximize effort, mental toughness, and physiological thresholds to the point of muscle failure. No breaks, no saving energy – what you have, you expend it.

What else do you get? Speed! Something that competitors in our sport generally overlook is the value of going extremely fast for 3-6 minutes. Why? Because it hurts, really, really bad, but a workout that comes up like that at a competition or the Games is worth just as much as the 12-15 minute chipper, is it not? What else do you avoid by getting in, training and getting out? Less mental fatigue. You hear about it all the time from competitors: “Oh I’m just feeling burnt out, I don’t even know if I want to compete this year, it is so stressful/ time consuming.” Well chill out bro, maybe workout a bit less, enjoy what you do. Others manage just fine with only 1-2 hours a day as stated above.

Fact is, there is more than one way to skin a cat. With this “Sport of Fitness” there are a bajillion and one ways (literally, and yes I said that). Do you want Intensity? Yes. Do you want volume? Yes. How do you balance it? That is going to be up to you and how you can fit your training into your life. I would also encourage taking an even deeper look into your athletic history, your age, your current strengths and weaknesses, your durability, how well you recover, your current stress levels, how well and how much you sleep, your nutrition…and the list goes on. All of these things should influence how you train day to day, cycle to cycle and year to year. If you need work on how you perform in the open, focus on INTENSITY like it is your job. If you are a Games athlete that looks around on day 4 and sees yourself getting passed or left behind by lesser athletes, then maybe you need to look at your training volume and make some increases at certain times. If you have no idea where to start, if you don’t know if you are training too much, or not enough, assess if you are improving. If the answer is yes, you are doing good things.”

This post is being brought to you today because I literally saw an athlete do the Verve weightlifting class (where heavy lifting occurred), followed immediately by the skilz class, followed immediately by joining the main WOD for another session of heavy lifting. During the main WOD this person missed the same lift 3 times and said out loud “I don’t know what’s wrong with me today.” I do. This person had been working out for 3 hours in a row, their central nervous system is completely shot. That last hour in the main WOD was time wasted, it would have been better spent recovering/ mobilizing/ eating/ resting, and then coming back the next day to tackle that heavy lift. The negative effects of that wasted hour may not show up right away, but they will several weeks down the road, especially if this behavior continues. There will be no gains, no new PRs, there will be fatigue, and there may be injury. When fatigue and injury set in there are 2 ways to address it: 1) rest and rehab/ recover, 2) push through it. Option #2 means right about the time of the Open this athlete is going to be forced to take an extended, unplanned, and obviously unwanted period of time off to really truly recover from the damage done. MORE VOLUME DOES NOT EQUAL MORE PROGRESS. 

And again, if you are unsure as to whether or not you are over training, it’s simple. . . if you take a heavy lifting class and consistently miss a weight that you know you should get, causing you to ask yourself, “what’s wrong with me?”, and this is following a 3 hour training session. . . . you my friend are over training. A lack of progress should be your guide. 

Click here for full article.

*Details about Andy’s memorial WOD on Saturday will be in tomorrow’s blog post.

Tuesday 150929

8 Rounds, max effort per round:
250 Meter row
Rest 2 minutes

*Record only fastest time and slowest time

Post times to BTWB

The calm before the mashed potatoes.

The calm before the mashed potatoes.


What’s the deal with Skilz? 

You may have noticed that the Skilz class at 6 pm has had a different look when it comes to programming over the past couple of weeks.  

We have been focused more on skill development work lately.  What a concept given the name of the class, don’t you think?  Every week we have been using the first 10 minutes of class, after the warm up, to focus on a particular movement.  The past few weeks we’ve been developing handstand skill work as well as pull ups.  This week will be devoted to pull ups so if you are looking for additional practice with your pull ups or to building your pulling power to help get pull ups, perhaps the Skilz class is a good option.

Barbell movements and getting more comfortable with certain lifts has also been a focus.  Spending most of the class on building positions in certain barbell movements and then adding in some accessory work after.  

There are still met con workouts programmed on most days, but the focus lately has been to allow more time on certain movements and high skill gymnastics so athletes that want more exposure to certain lifts or gymnastic movements have an outlet for this.  

Here is what we have planned for the next couple weeks.  This week the skill work will be pull up focused. Developing strength and working on positioning for the strict and kipping pull up.  Next week we will be working on getting inverted and developing the handstand, handstand walk, and handstand push up.  If you could use some extra work with those particular movements, Skilz class is at 6 pm Monday – Thursday.  

Monday 150928


Then, 1 rep @ 90% of today’s heaviest
Then, 1 rep @ 80% of today’s heaviest
Then, 1 rep @ 70% of today’s heaviest

Post weight to BTWB

This photo has to be staged it looks so good.

This photo has to be staged it looks so good.

This week will be the final week of the current Verve Weightlifting Cycle.  Over the past 4 weeks we’ve worked on a lot of squatting and skill work for the Olympic lifts.  Monday and Tuesday will be focused on percentage work for the snatch and clean and jerk and then on Thursday and Friday those classes will be devoted to establishing a new 1 rep max Snatch and Clean and Jerk.  Thursday and Friday will give you the opportunity to come in and spend the half the class on each lift.

After this week we will still have Verve Weightlifting at the 5 PM hour for the following.  Next week is going to be a de-load week.  We will program the days to feature lightweight squatting and position work for the clean and jerk and snatch.  

So what are we going to do with the 5 pm specialty hour after the deload week? 

We are going to be bringing back Hot Dogs and Cupcakes.  For those of you unfamiliar with what Hot Dogs and Cupcakes is here is a description from the creator:

What is Hot Dogs & Cupcakes? Well, it’s a work in progress – much like we all are. HD&CC was originally started as a blog between two buddies that challenged each other to workouts that addressed their weaknesses. took care of the conditioning and GPP, but certain areas were left underdeveloped… particularly absolute strength and high level body positioning common to gymnastics.

As you can see the program will address and absolute strength building and help you focus on your body positioning in gymnastics.  We are looking over the programming now to determine where we are going to begin the next phase of HD & CC.  Stay tuned for more details but if this is your first foray into the HD & CC program and you have questions please use the comments section or ask a trainer at the gym.

Sunday 150927

For time:
1,000 Meter row

10 Rounds of:
5 Deadlift, 305#(215#)
15 Air squats

1,000 Meter row

Post time to comments or BTWB

Add whatever protein your heart desires!!

Add whatever protein your heart desires!!

You can never have too many side dish recipes!!  Here is one for Spanish Cauliflower fried rice that can go with anything.


Serves 4-6 ~ 6C, 6F for entire batch – You choose your protien

  • 1/2 c. onion, chopped
  • 2 tsp. olive oil
  • 1 head of cauliflower, riced (about 3-4 c. worth)
  • 4 oz. can fire roasted green chilies (if you are wanting a less spicy version, eliminate or reduce the amount)
  • 1 can Rotel Tomatoes, drained (I used mild)
  • 1 c. salsa
  • 1/2 c. cilantro
  • 1/4 tsp. cumin
  • 1 T. lime juice (optional – I did not add the lime juice this time, but I think it would add some nice zestiness to it!)


  1. In a skillet, saute onions in olive oil until they begin to soften.
  2. Add cauliflower rice and continue to saute for about 10-12 minutes or until “rice” begins to brown. If it seems too dry in your pan, feel free to add a little bit more olive oil to help saute the cauliflower more, but it will increase your fats a bit more.
  3. Add chilies, tomatoes, salsa, cilantro, cumin, and lime juice.  Saute for an additional 3-5 minutes.
  4. Consume.


Saturday 150926

“Lift Up Autism”
As many rounds as posible in 5 minutes of:
4 Power clean, 155#(105#)
24 Double unders
10 Pull-ups

Post rounds and reps to comments and BTWB

5 minutes of working out for a cause.

5 minutes of working out for a cause.


*Today Verve is hosting the “Lift Up Autism” workout today to help raise money and awareness towards Autism. The workout will be Verve’s WOD for all classes and will be open to any one interested in participating. In similar fashion to other workouts hosted this way, we will not be asking for any drop in fees but rather ask that funds be donated to the cause. 

You can still get registered and donate by clicking hereBecause we are inviting and encouraging all those interested to participate, please remember that CrossFit is infinitely scalable. We can accommodate all levels of fitness, including those new to CrossFit or those who have never done it before. 

*This weekend CrossFit Eminence is hosting the Girls Gone RX competition. We have some Verve ladies signed up, so after class head on down and cheer them on. 

*October 3rd-4th is the Front Range CrossFit’s first annual Do More Charity Challenge. Verve has two 6 person teams signed up. So get ready to do some cheering.

*The next, and final, Team Series workouts will be announced the week of October 6th.

*Verve is in the talks for a ladies only WOD & Wine event in October. So ladies start making a list of girlfriends you think might want to try out a CrossFit workout and then do some drinking.


Friday 150925

3 Rounds for time:
21 Hang power snatch, 75#(55#)
12 Toes to bar
400 Meter run

Post time to comments or BTWB

R.I.P Andrew Schwiesow - 8/28/85 - 9/18/15

R.I.P Andrew Schwiesow – 8/28/85 – 9/18/15

We would like to take this opportunity to address a tragedy that recently struck one of our members.  Andrew Schwiesow had been a member of CrossFit Verve since 2011 and on September 18th, 2015 Andrew passed away unexpectedly.  In case you did not know Andrew personally, I would like to include his obituary from his family so you can get a glimpse into who he was.  There, of course, was so much more to Andrew.  If you have any fun memories of Andrew, please share them in the comments.

*The details for his memorial today are included as well. You can view the obituary in its entirety here.

“Andrew was born in 1985 to Dave and Gloria Schwiesow and grew up in Littleton, CO. He was joined by his younger sister, Laura, in 1988. Andrew graduated from Heritage High School in 2004. He went on to attend the University of Wyoming and Metro University, graduating with a mechanical engineering degree in 2010. He was currently employed at Lockheed Martin. He met Meg Zarlengo in 2008, and they had two beautiful children, Bella (3) and Charlie (1).

Andy was an easy going boy who loved Legos, blocks, and building anything he could get his hands on. He loved playing outside and camping, especially with his Scout Troop 114. Andy became an Eagle Scout in 2004. His teenage years were filled spending most of his time with his best friends from church. As an adult, Andy was extremely involved with Crossfit and took great pride and pleasure in physical fitness.

Andy was a devoted father, son, brother, and grandson. He is survived by his two children, Bella and Charlie; parents, David and Gloria Schwiesow; sister, Laura Schwiesow; grandparents, Mary and Glen Ferns; aunt and uncle, Laura and Ron Black; and preceded in passing by his grandparents, Harry and Shirley Schwiesow.

A celebration of Andrew’s life will be held at 1pm on Friday, September 25, 2015, at Littleton United Methodist Church, 5894 S. Datura Street, Littleton, CO 80120.

Donations may be made to a scholarship fund for Bella and Charlie Schwiesow, in care of Littleton United Methodist Church. Please note “Bella and Charlie Schwiesow fund” in the memo line.

Please leave your memories of Andrew and condolences with his family by signing the guestbook below. – See more at:”

Please note:  Verve will be organizing a memorial WOD in his memory scheduled for SATURDAY, OCTOBER 3RD.  More details will be released soon.


  • Girls Gone RX is happening this weekend and Verve has a team competing in it.  If you have time, stop by CrossFit Eminence and cheer them on!

Thursday 150924

Back squat

Then, 3 x 12 (total) reverse lunges @ 50% of today’s 2RM

Post loads to comments and BTWB

Jerk block work is the best kind of work, right James?

Jerk block work is the best kind of work, right James?

“Man, you look tired.” Said to me by anyone on any given day, because I am, in fact, tired.
By Courtney “I don’t need no stinking sleep” Shepherd and Rachel Grumman Bender

Several months ago I took the CrossFit Football Seminar and heard something I’ve heard before but for some reason really hit home this time. When discussing training the instructor stated very matter of factly, “Your gut is the window to your immune system. Your immune system is what allows you to come into the gym every day and train, which is why what you eat is so important. Following that is the importance of sleep.” What I’m about to say will make people laugh, like when I tell you a workout is intended to be done in 10 minutes or less, but we should all be getting 7+ hours of sleep per night. I know, I know, laughable. Especially for those with children, multiple jobs, jobs with unique hours of operation, etc. We can put as many excuses in front of it as we need to but it doesn’t change the fact that not getting enough sleep has an impact on us, and not just our immune system. 

Sleep deprivation is so common and pervasive these days that it’s now considered a public health epidemic, according to the Centers for Disease Control and Prevention (CDC). But how much sleep is enough? Researchers now have an answer: The American Academy of Sleep Medicine and the Sleep Research Society gathered a panel of 15 experts in sleep medicine and research and concluded that seven hours is the magic number when it comes to the minimum amount of sleep adults need to stay healthy.

The problem is, nearly 30 percent of adults are sleeping less than six hours per night, according to the CDC. But what exactly happens to your body when you get less than six hours of shut-eye? Is it that bad? In a word, yes.

Your Mental Capacities

When you don’t get enough, the mental effects are immediate. They range from having a harder time concentrating and making decisions to having headaches and struggling to remember things, which can impact your life both personally (forgetting a friend’s birthday) and professionally (blanking mid-presentation in front of your boss).

Your ability to react quickly also slows down when you’re exhausted — which results in making mistakes. We first lose our speed, and then we lose the accuracy. There are multiple studies that show being deprived — even if it’s four hours of sleep — can make someone have the same reaction time as someone who is driving under the influence. Driving while sleep-deprived is the equivalent of driving drunk.

Your Mood

Your ability to regulate and control your emotions, as well as [cope] with change, are affected. That’s a nice way of saying that you’re more likely to be grouchy and irritable when you’re short on sleep. Research shows that getting less than five hours of sleep at night can make you feel more stressed, sad, and angry.

Your Heart

One study involving 3,000 adults over the age of 45 found that those who slept under six hours each night were nearly twice as likely to have a stroke or heart attack compared to adults who logged six to eight hours per night, according to the National Sleep Foundation. They were also 1.6 times more likely to have congestive heart failure. Another small study conducted by Mayo Clinic researchers found that not getting enough shut-eye significantly raises blood pressure at night.

Your Blood Sugar Levels

Blood sugar levels are affected, too. In one study, healthy men who were restricted to four hours of sleep six nights in a row showed impaired glucose tolerance — a prediabetic condition.

Your Immune System

Anyone who has ever gotten a cold shortly after pulling an all-nighter knows that sleepless nights can also weaken your immune system. A recent study found that people who slumber for six hours or less at night are four times more likely to catch a cold when exposed to the virus, compared to those who sleep more than seven hours each night. People who are sleep deprived may not be able to mount the same type of immune response as someone fully replete on their sleep.

Your Metabolism

Missing out on sleep may also be the reason your skinny jeans are feeling a little tighter these days. Being just shy of two hours of your usual amount sleep at night can slow down your metabolism. And other research shows it can rev up your appetite: A study published in the Journal of Sleep Research found that just one night of not getting enough sleep raises ghrelin levels — the hormone that signals hunger to the brain.

Your Appearance

A lack of shut-eye also affects your appearance. There’s a reason they call it beauty sleep: A 2013 study in the appropriately named journal Sleep found that people rated photos of sleep-deprived adults as looking less than their best — with redder eyes, darker under-eye circles, and more fine lines and wrinkles — compared to photos of the same adults when they were well-rested. The study participants even went on to say that the adults in the photos looked sadder when they were sleep-deprived, than after a good night’s sleep.

Your Love Life

As if that weren’t enough, sleep deprivation can even mess with your relationship. Couples have a harder time resolving conflicts and have more frequent and serious fights when they don’t get enough sleep, according to a 2013 study published in the journal Social Psychological and Personality Science.


So from not looking our best, to being super crabby, forgetting everyone’s birthday, and driving like we are drunk. . . perhaps it is in our best interest to put our phones down, turn the TVs off, and lay down in our beds as early as we can to get as much sleep as we can, if not for our sake, for the sake of those around us. #nomoreexcuses #gotobed 

*This Saturday Verve is hosting the Lift Up Autism workout. Get signed up on their web page by clicking here AND sign up on Verve’s schedule page to reserve a spot in class. Friends and family of all ages/ abilities are welcome. 

Wednesday 150923

As many rounds as possible in 15 minutes of:
10 Handstand push-ups
10 Overhead squats, 95#(65#)
5 Buprees over bar

Post rounds to BTWB



Stan working on his acrobat skills

Sometimes just getting to the gym is the hardest part of a workout.  With some many other distractions going on in our lives, just walking through the doors can feel like an accomplishment.  How do we set ourselves up to have success when we are here.  The Poliquin Group posted a blog with 5 helpful tips to make our time in the gym as good as it can get.  Click HERE for the full article.  

#1 on the list is make sure you get enough sleep.  While most of us can’t get 10 hours of sleep a night, the best thing to do is a have a regular time you go to bed.  Try not fluctuate too much.  Don’t stay up to 1 am some nights and 9 pm on on others.  You’re going to confuse your body and this will result in a varied sleep pattern that leads to being over tired.  Avoid caffeine after 1 pm.  I’m guilty of this, as I really enjoy an afternoon cup of coffee, but this could have ill effects on our sleeping.  Eating your last meal before 8 pm is also advised so you’re body isn’t working late processing food.  

#2 Eating a high protein low grain meal as the first meal in the morning will help us stimulate cells in the brain that are responsible for keeping us alert and burning calories.  High carb foods could lead to a spike in glucose that could result in a sluggish feeling after eating.  

#3 Caffeine is great, but as discussed in point #1, we have to use it wisely.  Consuming too much caffeine can lead to too a rise in cortisol levels.  The best way to utilize caffeine is to use it sparingly.  If possible stop consuming caffeine for 5 days and then start with a 1mg/1kg of bodyweight ratio.  

#4 Work out with a time that works with your circadian rhythm.  This may be hard for some of us because we are so accustom to getting up in the morning and working out, but peak physical performance usually occurs between 3 and 6 pm.  If you do workout outside of the peak performance time, sleep and a good warm up are key.  This is why we focus a lot of attention on our warm ups to make sure you guys are at your peak.

#5 Make sure to eat carbs at night.  Carbs can lead to a better nights sleep.  Berries, leafy greens, and colorful fruits and vegetables provide antioxidants that fight free radicals that can result from high stress hormone levels.  The higher carb foods also help increase your body’s natural serotonin levels which helps with sleep and improving your overall mood.  

Plenty more good information can be found on the blog as well links to the studies referenced in the above information.  

Tuesday 150922

4 Rounds, max effort per round:
400 Meter run
Rest 4 minutes

Post times to comments and BTWB

Josh Everett and his son Luke, bringing awareness to Autism.

Josh Everett and his son Luke, bringing awareness to Autism.

Lift Up Autism

This Saturday, September 26th, Verve will be hosting the “Lift Up Autism” workout to help raise money and awareness towards Autism. The workout will be Verve’s WOD for all classes and will be open to any one interested in participating. In similar fashion to other workouts hosted this way, we will not be asking for any drop in fees but rather ask that funds be donated to the cause. What is the cause you ask?

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke in October of 2013.

This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

This year, they are upping the ante and doubling down the efforts to take the impact of the event to another level. On September 19th, 2015 they are rebooting the event under the more inclusive name of “Lift Up Autism” and calling athletes and coaches everywhere to mobilize around this cause.

The workout is a 5 minute AMRAP (as many rounds as possible), tilted “Luke”:

4 Power cleans, 155#(105#)
24 Double unders
10 Pull-ups

Because we are inviting and encouraging all those interested to participate, please remember that CrossFit is infinitely scalable. We can accommodate all levels of fitness, including those new to CrossFit or those who have never done it before. 

How can you get involved? Click here to go to the main website, register as an athlete, and look up Verve as the host gym. *Verve has it’s host date listed as September 23rd, this is incorrect.* You will also be able to donate the day of. Please go to Verve’s online schedule and reserve your spot in a class on MBO (this includes non Verve members). 

This is what our community does best, it rallies behind a cause. It helps support friends and families affected by bringing awareness through a good old fashion, butt kicking workout. Plus, it’s only 5 minutes. 


Monday 150921

5 Rounds for reps:
10 Deadlifts @ 70% of 1 rep max
Followed immediately by max rep set strict pull-ups
Rest 3 minutes between rounds 

Post weight to BTWB

Maddie and Lev getting after a little deadlift action on.

Maddie and Lev getting after a little deadlift action on.


As noted in Saturday’s blog, there are 7 teams from CrossFit Verve participating in this years Turkey Challenge held at MBS CrossFit.  

The Turkey Challenge sells out really quickly so we were fortunate to get as many teams in as we did.  That being said there are many other competitions coming up that may be an interest to the members so below are just a few of the local competitions happening in the coming months. 

CrossFit FTB in Federal Heights is hosting the Pick Your Poison Competition.  This is a 2 day competition and is being held Saturday night October 24th and Sunday October 25th.  This is a team competition with teams being made up of 2 men and 2 females.  The cost is $240 and there are prizes for the top 3 teams.  This competition is a little different in that they have announced all the workouts all ready, with the exception of the final workout.  The board near the office has all the information including how to register.  

CrossFit Sanistas in Boulder is hosting a one day Monster Mash Competition on October 31st.  This competition is for individuals and there are Open and RX divisions.  There will be 3 workouts and 1 Floater.  Since it is Halloween themed, they are also having a costume contest for all participants.  The cost is $85 and there is a discount if more than 10 athletes from the same gym register.  The flyer is located next to the office.  To register visit;

CrossFit Lodo is hosting their Denver Pound for Pound Competition.  This competition is for teams and individuals. All workout weights are based off a percentage of your weight so if you’re lighter you use lighter weights.  Weigh in normally takes place the night before the competition and all the weights used are calculated off your weigh in weight.  This competition will be held on Saturday October 10th from 8 am to 5 pm.  Individual entrance fee is $75 and teams are $150.  For more information click HERE.

These are just a few of the local competitions happening this fall.  If you know about a competition that you think might be fun, post the information in the comments section.  We will continue to update you via the blog as well.