Wednesday 110112

Complete as many rounds as possible in 20 minutes of:

10 Dumbell squat snatch, 40#/25# (5 each arm)
10 Ring dips
10 Knees to elbows

Post time to comments. 

Nat with a stellar overhead position.

Nutrtion update:

Tonight: 7:30pm lecture. If you're up for a late night we can get your photos/vitals and measurements.
Competition starts, we will have sign-up forms and a points cheat sheet. 
Sunday: Bloodwork/photos/vitals/measurments (a date next week am to follow and trying to get more spots for Sunday).

Community is what makes us Verve.  Working hard together and playing hard together makes us family.  We are embarking on a new year and new opportunities to play hard together.  Iā€™m not sure about you, but I love when we go outside of the CrossFit world and bring all of our friends.  We want to be able to plan night outs that every one would feel included.  Ideas have included: dodgeball, game night, and maybe a little paint ball when it gets warmer.  

What do you want to do this year?  Maybe partake in:
The Tough Mudder in June
The Warrior Dash at Copper Mountain in August
The Oyster Race at downtown Denver in August
The Metro Dash in September
The Urban assault ride in July

Warrior dash
Any of these races would be a fun and a community building good time.  If you have heard of any other events or would just like to get together with fellow Ververs, post something on the Verve Facebook page or on the Verve site.  Lets have some fun this year!!!


  1. Slaughter :

    my body hurts.. LOL

  2. Leslie :

    I have been dying to do the Oyster Race- count me in. I am a weak runner tho- will have to work on that šŸ™‚

  3. Sarah Lev :

    Warrior Dash was SO fun last year! Everyone should do it!!!

  4. Matt :

    I want to do the oyster too! Consider me in!

  5. beck :

    Definitely in for warrior dash! Fyi. Spots are filling up quick for Saturday heats… guess a lot of other people also like to have fun

  6. Dawn :

    Count me in for all of these fun events and I think Muddy Buddy should also be added:). It is done in teams of 2, but we could go as a big group!

  7. Greg B. :

    WOD today scaled to 30# and blue band for dips 7.25 rounds and exhausted.

  8. Matt :

    7+10. Strict dips and knees to elbows. Needed a slower day. Also made up the HD&CC WOD from yesterday.

  9. I’m in for the oyster
    7+15 Rx
    Thanks for a great turn out on the nutrition lecture tonight

  10. Erin :

    I’m in for both Dashes- fun!

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