Monday 170116

With a 1 minute clock
Row as many calories as possible

Rest 3 minutes then:

5 Rounds
Row for target calories of 95% of max effort in 1 minute test
For each calorie under 95% target
Perform 1 Bench Press at 80% – 90% of 1 rep max bench press
Rest 3 minutes between rounds

*Scores are:

Calories in 1 minute test
Weight on bench press
Total reps of bench press

Post Results to BTWB

What are you up to this year?? We wanna know! Update the chalkboard next time you're in ;)

What are you up to this year?? We wanna know! Update the chalkboard next time you’re in 😉


Speaking of Epic events, check out what’s happening this month, and next…

*January 21st (This Saturday)- We will be hosting Mile High Sprints. This is a satellite indoor rowing competition to qualify individuals for the World Indoor Rowing Championship. Anyone can compete in this event, as long as they are over 14 years of age. The event will be a 2,000m row for time. While this event brings out all the local crew teams and rowing specialists, it also brings out anyone interesting in seeing how they fair next to these people. Have an interest in competing, click here to register. This event will take place in the morning, class times will be moved to 4pm and 5pm Saturday evening.

*January 28th & 29th (Saturday & Sunday)- Verve will be hosting a CrossFit Level 2 Certificate Course. This engaging seminar will teach current Level 1 holders how to proficiently coach athletes. If you currently hold your Level 1, and interested in coaching classes, this is a seminar that you want to take advantage of. For details and registration, please visit the CrossFit Training page here.

For athletes not attending, we will have morning classes and be looking in to off site swimming WODs. Please stay tuned for more updates.

*February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and Eric O’Connor for their Train FTW Open Prep Camp. Participants will spend two days training, enhancing movement efficiency for CrossFit Open movements, eating, having discussions related to CrossFit competition, and downtime.

Participation is limited to 60 – all levels are welcomed.
Lunch is provided both days.
Cost is $349/pp, including lunch.
Time is from 9am – 5pm

Go to to register today!
If you are a Verve member and are interested in attending the seminar, we’ve worked out a deal with the TrainFTW team.  Email to find out more information about discounts offered for Verve members.

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