Snatch 90% 1RM, 5×1 rep

Then, for time:

343m Farmer's carry, 40kg/28kg

Complete 343 combined reps of:

Front squat, 45#/33#


343m Farmer's carry, 40kg/28kg

Partition the push-ups and front squats as desired and keep a running total.

Post time and thoughts to comments.  Never forget!!!


The Foundations Crew with a little post-WOD stretching.

Details about this weekend's Colorado Open (from FRCF):

Event check in is from 7:00 AM until 9:00 AM on Saturday morning.  Every competetitor will need to check in, fill out the paperwork, pick up their t-shirt, etc.

The opening address is at 9:00 AM, with the first heats starting at 9:30 AM.  The first two events will be run simultaneously.  There will  be a seperate warm-up area, and you will not know what heat you are in until 9:15 AM.  So you will need to be at the gym early enough to be warmed up and ready to go at 9:30 AM.  Half of the athletes will do event 1, while the other half are doing event 2.  Then the two groups will switch.

The third event will start at 3:00 PM.  Saturday's events will finish by 6:00 PM.  We will finish the day with choosing Sunday's workout from the hopper.  It should be exciting. 

As you may know, the first two events of the Colorado Open have already been predetermined.  But for the remaining two workouts, five affiliates from around Colorado submitted the workouts for Saturday's afternoon workout and the Sunday workout.  We will be announcing the submissions for the Saturday afternoon workout on Wednesday night at 9:00 PM.  From those five workouts, one will be chosen on Friday afternoon and then all of Saturday's workouts will be announced at 6:00 PM Friday night.

Sunday's events will start at 9:00 AM and everything will be done by 4:00 PM.  Sunday's start times will be determined by the place you are in after Saturday's events.  The better placed you are, the later your start time will be.

Spectators are encouraged to come and support your fellow Verve athletes.  Anyone interested in qualifying for the 2010 CrossFit Games should be participating, but in case you're not… you should definitely come as a spectator.  Spectators looking carpool should meet at CrossFit Verve at 8:30am.  Don't forget to bring a Zone snack and a cooler of your favorite beverages.  Speaking from experience… you shouldn't miss this event.  You'll get to see and meet other CrossFitters from all over Colorado.  You'll be glad you made it!!!

Front Range CrossFit
1338 South Valentia St.
Denver, CO 80247

And now another video to quench your competitive thirst:


  1. gerson m :

    The motha f-in’ Matt Chan

  2. Nicole :

    Hi! I just wanted to drop in and say that my husband and I gave your WOD that you submitted to the Colorado Open a try today … killer. We live in Las Vegas ( but are native Coloradans so I try to watch all the Colorado Crossfit pages to see what you all are up to. Good luck in the Open!
    Times….. Nicole Rx 9:52
    Adam Rx 9:23

  3. Luke :

    Can’t wait to do this WOD. See y’all after the stair climb at the Quest Tower.

  4. Derek :

    Just wanted to say LUKE IS THE MAN! best pull up and wallball form ever! awesome class today!

  5. Dan F. :

    I dig this WOD’s theme. Looking forward to it.

  6. Tiff :

    matt chan, the badass.

  7. Anna :

    Hey yall who are competeting and want to meet at verve at 0730 to carpool, text me at 303-562-4992

  8. James :

    That last deadlift was awesome to watch — great demonstration of sheer will.

  9. Never forget.

  10. JenB :

    good luck competitors!! I’m planning to come cheer you on for the afternoon event. if anyone else wants to watch and needs a ride, let me know

  11. Donna :

    Great workout today.
    The initial numbers are indelible: 8:46 a.m. and 9:02 a.m. Time the burning towers stood: 56 minutes and 102 minutes. Time they took to fall: 12 seconds. .
    Total number killed in attacks (official figure as of 9/5/02): 2,819
    Number of firefighters and paramedics killed: 343
    Number of NYPD officers: 23
    Age of the greatest number who died: between 35 and 39
    Number of people who lost a spouse or partner in the attacks:1,609
    Estimated number of children who lost a parent: 3,051
    Days fires continued to burn after the attack: 99

  12. Matt :

    I’m sorry we write the rep sequence to total 2,819… seriously. The number 343 hits particularly close to home for Cherie and I, so that’s why we chose that number. I’m not discounting or ignoring the fact that 2,476 other people died because of these attacks, not to mention the thousands of family members that lost a loved one – truly this stands out as a day in my life that I will never forget.
    On a lighter note, I’m so excited about my peeps that are competing this weekend. I’m also excited about being a spectator!
    James, did you notice Zac and John Brown during that deadlift that you mentioned. Love those guys~!

  13. Donna :

    I think 343 was the perfect number.

  14. I’m proud to know those who serve the community and keep the memories of those lost, alive.
    Stay safe you guys.

  15. Hey so I’m going to do the 9am WOD tomorrow morning (must workout!) and then head to Front Range after that. I shouldn’t miss too much with that schedule, eh?
    I’ll blend better being all sweaty and worked over maybe…

  16. Jack :

    I’m so excited!

  17. I’ll be working out at 9am as well, and then headed over to dominate the cheering competition!!! i know there will be a few of us doing the same, so if your thinking about it..COME!!! we’ll have a little post WOD caravan to front range!! best of luck to all!! ( although, none of u need luck, all of u r bad ass and have rippin’ verve strength!!!) yeahhh VERVE!!

  18. Cherie :

    All those wanting to carpool that are competing. We will be meeting at Verve at 7:15am and leaving at 7:30am sharp. If you are going on your own lets plan a Verve pow wow at 9am to warm-up and go over any movements people are uncomforable with.
    See you there!

  19. Cherie :

    Thanks for the VID – Donna

  20. Danimal :

    Dan’s thoughts on tomorrow’s workouts:
    To start off with, the run is too short to really distinguish good runners (Alan) from bad ones. Next, the ‘getting weight overhead’ workout will probably really widen the field and provide a real advantage to the heavy hitters out there (Derek). The last workout of tomorrow (one we can all thank Matt for), looks brutal but I’ll bet there is enough of a metcon component to it that it’ll slow down some of the linebacker types… We’ll see though. I feel like the whole thing is pretty well rounded. If anybody didn’t see, they’ve posted the workouts here:
    It’s soooooooo cool that we have such a fun group tomorrow. I can’t wait!

  21. Luke :

    A few personal thoughts about today. . .
    First of all, I need to thank Jake, Chelsea, Derek and Mary from the Thursday noon class for putting me through a workout. It was fun having the tables turned (Jake critiqued me on locking out at the bottom of my pull-ups). And, Derek, no, you’re the man.
    Second, the stair climb. It was my first time doing it. . . and I hope not my last. It was much harder than I thought it would be. It was hot. Extremely hot, and I had a lot of trouble coping with it. My thoughts went from, “wow this is gonna be tougher than I thought,” to, “oh my god I’m tired,”, to “One step at a time, one step a time.” It definitely put things in perspective for me. I was beat, and there wasn’t even an emergency to deal with. There was no smoke or flame. There were no dead or dying people, people burning alive and crying for help. I thought about that when I was done and had the energy to think. What would I have done? How would I have felt?
    As a personal belief, I stay neutral when it comes to politics. Obviously, 9/11 invokes many feelings in people across the U.S., nationalism included. I think, however, that the actions of those men on that day transcend belief systems, regardless of what they are. Lets face it: We long to live in a world where people are that self-sacrificing. Where people will give without thought of getting back in return. I try to put myself in the shoes of those fire fighters and police officers as they strode to the scene. What were they thinking? I’ll bet they were scared. I’ll bet that some of them had no clue what to do. I’ll bet that all chatter stopped the moment they saw the first person jump from one of the floors above, as reality set in that conditions were so bad up top that some poor souls preferred a terrifying death to a unimaginably painful one. Despite that, I’ll bet that not one of them stopped. There were people who needed help. There was a job to be done.
    I always hope that i have that same courage in inside of me.
    I hope I never have to find out.
    Each of us were givin a picture of one of the 343 to carry up with us. Mine was FF Christopher Mozzillo, from E55. E55’s district is Little Italy in lower Manhattan.
    Finally, on a lighter note, I hope everyone who’s competing this weekend enjoys themselves. You’re all gonna do great. Stay focused, be aggressive, do your best.
    This was a long ‘comment’, so thanks for letting me vent. πŸ™‚

  22. Matt :

    Lovin me some competition! You guys should be stoked… we’ve been lifting heavy for 10 weeks straight! Time to set some PR’s!!!
    Dan’s right, 1000m is not the longest run (I would have preferred to see a 5k), but it will be the equalizer for the athlete’s with a lighter C&J. By the time we get you to the double under/thruster WOD, you should be on a level playing field. That WOD is lightweight thrusters and a skill based movement ANYTHING COULD HAPPEN!!!!!!!
    Luke, brother, I have put myself in those same shoes over and over again in my head. It’s a dark place that you go to when mentally preparing for “the big one”, whatever scenario that may be. Although I agree with you that I hope I never have to put my inner strength to the test, I know that I can rely on my strength and perseverance that I’ve acquired through CrossFit, my wife, and my friends to get me through anything…. When you have a lot to lose, you to fight harder to keep it.
    Knock ’em dead Verve – Stronger Than Yesterday!

  23. Danimal :


  24. Donna :

    Heard this story on the radio this am. It’s my last Sept 11 post, I promise. It’s worth a listen, but have tissues on hand.
    Firefighter Father Recalls Losing Sons On 9/11

  25. Cherie :

    Donna – I love the posts, thank you. I have the same soft spot that you do.
    Love and a big thank you to all our service men and women!

  26. Mark :

    Verve-thanks for getting this challenging day off to a good start the energy from this morning 8am class def enabled me to power my way through this rough day at work.

  27. lil :

    inspiring video

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