Monday 130923

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Complex: Snatch Deadlift+Hang Snatch+Overhead Squat

then

EMOM 8 Minutes: 2 Snatches @ 80% of 1RM complex weight

Post weight to BTWB.

 

Giving amazing efficiency tips as always…

We’ve been running the competitors class for 9 weeks now and we’ve had a great turnout.  Athletes are excelling in the environment and pushing each other to levels they didn’t know were there.  If you haven’t come by the competitor class on Weds night or Saturday afternoon, please do.  The class is open to all athletes and completely scaleable to all ability levels.  We’ve just ended our oxidative build and will be moving more towards high skill gymnastics over the next cycle.  If you are looking for extra help on those tough gymnastics movements, make sure you stop by.

Speaking of competitors class, there are some great local competitions coming up.  The Lodo Open is on October 12.  We had a bunch of Verve athletes participate last year and Zink and Addie won the partner division.  The weights for the competition are all based on your body weight.  This provides an equal playing field for all participants.  For information about the competition, click HERE.

As discussed in a previous post, we will be having in an in house competition to determine our team for the Conquer Denver Competition.  Most likely the date for the in house competition will be November 2nd.  We are still finalizing the date, but it’s looking like the first weekend in November is the choice.  The team needs 5 men and 5 women so if you are interested in competing on the Verve team plan on the first weekend in November.

Girls Gone RX is next weekend and we have a bunch of females competing.  Show your support and go check out the Verve teams next weekend.  We will provide more details later in the week with regard to heat times and participants.   The same night, September 28th, we will have a Verve night out at Mile High Spirits to celebrate all the athletes that participated in Girls Gone RX.  This will be a great opportunity to see all your fellow athletes outside the gym walls.

If you are participating in other competitions please post to comments.  The Verve family always shows up so be sure to let us know where and when you’ll be competing so we can show the love.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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