Friday 131122

Three rounds for time of:
15 Overhead squat 95#(65#)
15 L Pull-ups
15 Split Jerks 95#(65#)
15 Knees to elbows
15 Hang power clean 95#(65#)
15 Back extensions 25#

Hold 25 pound plate or dumbbell to chest for back extensions

Post time to BTWB.

Ali getting ready for this weekends Turkey Challenge!

The Benchmark WOD “Cindy” yesterday had a great turnout and some huge PR’s, congrats everyone!  If you missed the info meeting for the Festivus Community Commitment here’s some answers for you.

Festivus Community Commitment is a 6 week Nutrition Commitment to get you through the holidays without waking up in January with the holiday guilt and resolutions that many people are burdened with after bingeing  on sweets, food and alcohol.  You are committing to stay within the parameters of either Paleo or Zone during the 6 weeks, with no more than 10 cheat meals total.  

Your $100 bet on yourself is in the form of a check or cash that will be held at Verve until the end of the challenge, when you receive it back if you’ve been compliant within the 10 cheat meal parameters.  Think of it as money to go spend on yourself post-holiday!  

The other $100 gets split evenly between the BIG money Community Pot and challenge support.   EVERYONE who stays within the parameters will not only get their $100 back, but be entered into ALL our drawings for prizes (including big cash, Verve credit and prizes from Noble Savage, Progenex, SFH, and a 2 hour makeover wardrobe session).  Everyone will be a winner at the end, so don’t miss out!   

You’ll get weekly check ins with your coach and weekly emails from us, be part of a private Facebook group, and participate in our community activities and drawings throughout the holidays.  Sign up with Maddie, Joylyn or Sara by emailing us at and picking up your packet of info by the office.  

What are you goals with your post workout nutrition?  Are you looking to increase muscle and strength development?  Perhaps fat loss is your goal?  It’s important to determine your goals before deciding on the proper post workout nutrition.  Here’s a great article from the Poliquin Group that digs into what you should be including in your post workout nutrition based on your goals.  

Click here for the Poliquin Group article on post workout nutrition.

This Weekend and Next Week’s Events:

The Turkey Challenge is this weekend on Saturday and Sunday at MBS CrossFit.  Head on up to Broomfield and support your friends as they participate in both individual and team competition.  Remember that when the competition wraps on Sunday we will be heading to Jakes to celebrate the competitors and watch the Boncos vs. The Patriots on Sunday Night Football.  Are you competing this weekend or gonna join us at Jakes?  Post to comments!  

I have one bet proposed and it’s for donuts so it’s a win win.  I either get donuts or have to go buy them for someone else but either way I’m around donuts.

Next week is Thanksgiving so please check the schedule and be sure to sign up for classes as we will have an abridged schedule on Thursday and Friday.  We will have two Barbell Club classes on Friday so don’t worry about missing Friday heavy day, we got you covered.  

Are there movements within CrossFit that you want to be able to do? Ie. muscle ups, HSPU, Chest to bar pull-ups,  

What about a broad strength gain?If so, then please come to the goals/accessory workshops being offered TODAY at 2:00 P.M. During which you will learn why they are beneficial and what accessory movements to do to help you with your goals. 


  1. Jim D. :

    Is anyone heading up to MBS tonight to register? If so when? It might be nice to use the carpool lane.

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