Friday 110318

8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 rep rounds for time of:

Wall walks

Wall walks begin with chest and feet on the floor.  The up position is completed when the chest, not belly, touch the wall.  One rep is complete when hands are walked back down to a chest to deck position.  Sliding down is considered an incomplete rep.

Post time to comments. 

Melissa with solid double under mechanics.  Looking fit too!

CrossFitters from near and far are invited to attend the CrossFit Open hosted at CrossFit Verve this Saturday from 8:30AM until 1:00PM.  

Be at the gym and checked in no later then 30 minutes prior to your heat.  Sign up here to attend.  Cost is simply a $20 drop-in fee, unless you are a CrossFit Verve athlete. 

From January 15th until today, we're challenged you to get into the best shape of your life.  During these 9 weeks we going to rewarded you for good behaviors and punished you for bad behaviors.  We required a lot in order to participate, but in exchange you earned the ability to say you gave it your all and made positive steps towards health and performance.  

In order to win the prizes, you must complete the following: post Challenge blood work, post pictures, post body composition measurements, post vitals, and post benchmark workout (to be completed Monday the 21st).  The cost of this challenge was $100 and includes the cost of blood work.  You had to log all oral intake, workouts, sleep, and supplements.

Men's and women's prizes for biggest change (%) in blood work and vitals
Men's and women's prizes for body composition change
Men's and women's prizes for most increased performance

Open Blood Work Time Slots:
Friday AM:
5:30, 5:40, 5:45, 5:50, 6:00, 6:10, 6:20, 6:40, and 7:00
Sunday AM:
7:10, 7:15, 7:20, 7:30, 7:50, and 8:15 

Don't forget your food log when you come in for your pre/post data.  Great job Verve!


  1. matt :

    I’d like to be the first to say that I’m proud of everyone’s achievements on the Best Shape of My Life Challenge. It was hard, but it paid off. You all look great!!! Nice job.

  2. Greg B. :

    The challenge was great I am nervous to see what has happened to my weight. I know I feel better and look better unless people I know are lying to me.
    On another note if you are going to be “working” on Saturday are we wearing a Verve T or something else I don’t want to be that guy….

  3. robyn :

    Oh Greg, you should know the answer to that. I think you should wear your pick shirt, because you look so good in it:)
    Congrats to everyone that finished the challenge! Can’t wait til monday to see what happens with everyone’s Cindy WOD’s!

  4. I’m going to wear the new Verve block t-shirt (grey) b/c it’s cool!
    Also, what time do you want the volunteers to show up tomorrow morning?

  5. Sorry! Just found the email saying 8am for volunteers. Move along… nothing to see here…

  6. Erin :

    I’m wearing the blue Athlete shirt, and was thinking since Lulu is awesome enough to sponsor, some of their pants!
    Melissa, you look incredible! 🙂 I’m so impressed by everyone in the Challenge- the gains are hugely apparent! Verve is awesome!

  7. Greg B. :

    Copy Jeans and a Verve T it is. see you 8am ish. Go Verve!

  8. matt :

    53 people signed up so far – tomorrow’s going to be RAD! Sign up now Verve! Costs nothing for Verve athletes, so it’s just another day at the gym… even if you volunteer, you can participate!

  9. Matt :

    CF HQ wants to do a story on the success of the “Best Shape of My Life” challenge. What brave souls want to continue the challenge until April 9th? I’ll have details for those interested – give me a call: (720) 425-4897

Speak Your Mind