Three rounds for time of:
Row 1000 meters
50 Box jumps, 24" (20")
Run 800 meters
Post time to comments and BTWB.
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Verve Community and Schedule Awesomeness . . .
This Sunday, join us for benchmark WOD "Fran" and Noble Savage Foods will be doing a special tasting of their menu for all on hand, don't miss out on free yummy, paleo/zone food! Get your head in the game, and come prepared to do battle with yourself and win against CrossFit's most well-known WOD.
Wanna join us at the Denver Outlaws game on Thursday, July 4th at 7pm at Mile High? Well get yourself and your nearest and dearest signed up at Verve by next week. We'll get to cheer on one of our very own Verve athletes as the undefeated Denver Outlaws take on the New York Lizards, and then we'll get to enjoy an epic fireworks display. Trust us, you won't wanna miss it!
Also, Verve day at Water World is coming up next month….so start practicing your best call-in-sick to work voice. We want all of you out for a fun day in the sun, time for thrills, some chills, and some crazy fun in the waves together!
Endurance running classes on Tuesdays at 5:30am and Maddie's rowing classes Thursdays at 5:30am have been added to the schedule and filling up quick! People PR'ing miles and 5k's and rows all over the place, join in to improve your weaknesses or just get some extra cardio-respiratory endurance during the chill summer mornings! Both classes will have you improving skill and getting a great WOD in. Sign up on MBO. Some AM Skilz classes and more Olympic Lifting classes on the horizon, stay tuned!
Our Moms class continues to grow. Something about all you hot, fit people! Verve Moms are now 5 days/week, Monday through Friday at 9am. Sign up on MBO.
Summer Kids Camp has added Tuesdays and Thursdays at 4pm in addition to the busy Saturday 9am classes. All options allow parents to join a WOD while the kids enjoy their fitness. Sign up on MBO.
And for a sweet treat to end this post and start your weekend off RIGHT…..check out this link here for a ridiculously easy, laid out recipe, 10 tips to making the best, very own coconut butter from Mark Sisson. Ta Da!