For time:

30m Burpee broad jumps

Five rounds of:

Front squats, 50% BW

Push jerks, 50% of BW


The repetitions for the five rounds are decided by the number of burpee broad jumps that it takes you to move 30m.  For example, if you complete 18 burpee broad jumps to cross the 30m line, your repetitions for the squats, push jerks, and double-unders are 18 each. 

Post time to comments.


Lean and mean, Mas is keeping the bar racked until the hips are driven fully open.


  1. Alan :

    That is just Crazy how skinny that guy is!!!!! AMAZING!!!
    His Mamma wouldn’t even recognize him!

  2. Stef :

    before and after mas… holy $hit!!! All I have to say is Crossfit VERVE has some awesome people 🙂
    I was strugglin on the workout today and everyone joined to help me finish (luke, steve, strong freakin emmalee). Go awesome Crossfit people!!! This saturday will be a blast.

  3. Joylyn :

    I don’t know what I loved more–the pics or the captions!!!
    That guy is pretty damn good looking up above, I’m so lucky to have him around to look at.

  4. Joylyn :

    Erin–I am so sorry this has taken me so long to post for you!!!
    Here is the recipe for Jambalaya from the Scott Hagnas Paleo recipe book Volume 1, page 20:
    -1Tbsp olive oil + 1tsp, divided
    -1/2lb spicy sausage, sliced(andouille sausage)
    -1/2lb shrimp
    -1C chopped onion
    -3/4C chopped green pepper
    -1/2C chopped celery
    -2C chicken broth
    -1 1/2C water
    -1tsp cajun seasoning + 1/8tsp divided
    -1 bay leaf
    -2 cans of El Pato tomato sauce (yellow can)
    -1 1/2C of finely chopped cauliflower
    -dash of cayenne pepper
    In a large skillet, heat the olive oil, sausage, onion, peppers and celery. Sauté for around 5 min, and then add the seasoning and bay leaf. Cook for 1 min more. Add the tomato sauce, chicken broth, water and cauliflower. Bring to a boil, then cover, reduce heat to medium low, and simmer for 20 min.
    In another skillet, sauté 1/2lb of shrimp, 1/8tsp cajun seasoning and dash of cayenne pepper in 1tsp olive oil. Sauté for 2 min then stir into the jambalaya.
    Blocks: 4 servings at 1.5 of carbs, 2.75 of protein, 6.5 blocks of fats.
    Now this meal is not for the timid…ask Zac, he loved it so much that he sweated through a bowl of it.

  5. Rockies game Saturday!
    Zac, Cherie and I were talking about a plan for Saturday…and were thinking about meeting at the Verve around 3-3:30, brining some yummy, healthy picninc food and bikes to get around! Then we’ll either hang there or head to a park (commonwealth) for some pre-game fun! thoughts? ideas? GET EXCITED!!! whoo whoo!

  6. Tiff :

    that sounds FUN! i’m in…i’ll be there asap after work.

  7. Matt :

    I can’t wait! I haven’t been to a game this year AND I’ve never sat in the Rockpile – so exciting. I’ll be at the Level 1 cert. until roughly 6pm, so I’ll have to meet everyone there. Amy, will you leave a ticket at will call for me?

  8. AmySchaeffer :

    Ok Tim got all of the tickets and I covered a few more. Tim also is letting us use his grill to tailgate before the game. If anyone is interested Sara and I will be at the stadium by 4 pm to start grilling and pounding beers. Bring whatever it is you want to eat, drnk, grill and we can hang out until the game starts. My # is 937.409.3521 in case you want to get a hold of me.
    O, and I am going to pick up the tickets at will- call and will have them for everyone so we will all need to meet up at some point before the game

  9. AmySchaeffer :

    matt, yes I will leave a ticket at will- call. In fact, if I don’t meet up with evryone before the game, I will make sure to leave the remaining tickets I have at will call so there shouldn’t be a problem.

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