Saturday 100828

For time:
2k row
5 rounds of Cindy
500 m row
5 rounds of Cindy
2k row

One round of Cindy equals five pull-ups, ten push-ups and fifteen squats.

Post time and thoughts to comments.

Ben Freedman, number three! 

Come cheers on your Verve athletes at the Colorado Open this weekend.

Heat times for Saturday:
9:00am / 1:00pm Robyn Bosch
9:12am / 1:15pm Courtney Shepherd
9:24am / 1:30pm Domoni Alexander and Catherine Potts
9:36am / 1:45pm Cherie Chan
10:12am / 2:30pm Emmalee Moore and Anna Anderson
10:36am / 3:00pm Mike McKenna (M&M)
10:48am / 3:15pm Andy Dutton 
11:36am / 4:15pm Blake Hansen  

Workout #1
3 minutes of back squats, 225 lbs (145 lbs)
3 minutes of pullups

Workout #2
6 rounds for time of:
7 power cleans, 165 lbs (105 lbs)
150 meter run

Sunday there will also be two workouts, all we know is that a 500# and 350# tire flip are involved.  Come out and cheers on the team.  Check out location and information here.


  1. Chris :

    I have been following your programing for 3 months now and it kicks ass. The wendler-style strength are great and the metcons are perfect. They doesn’t require that much equipment so they are doable in my garage. Keep it up!

  2. Courtney :

    Thanks Matt!!! Me and my people are shedding tears. 🙂

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