Saturday 150131

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For load @ 0 minute:
6 Hang Power Clean
6 Shoulder to overhead
4 Hang Power Clean
4 Shoulder to overhead
2 Hang Power Clean
2 Shoulder to overhead

For time @10 minutes:
Complete 3 rounds:
Run 400 Meters
50 Double unders

Post loads and times to BTWB

Friends don't let friends stretch alone. . . according to Dana and Molly.
Friends don’t let friends stretch alone. . . according to Dana and Molly.

 

What’s the haps peeps?

Well we are finishing up the 4th week of the “change your habits, change your life” Challenge. . . keep up the strong work. Make sure to follow up with your accountabilibuddy and put their name in the accountability box. 

This weekend is the Winter WOD fest. Verve athletes Michael Cain, Molly Reynolds, Meghan Barkman Law, and Lisa Whewell will be competing. If you would like to cheer them on Saturday’s events will be at CrossFit Eminence (864 E. 78th Ave. Thornton, CO 80229). Sunday’s events will be at the VMAC Pool (5310 E. 136th Ave. Thornton, CO 80241).

The Body Fat Test will be returning to Verve in February. Get signed up now:
Click HERE for Wednesday, February 11th ALL DAY
Click HERE for Thursday, February 12th AM ONLY

Have a wonderful weekend!!! Go Seahawks!!! (Just kidding Clancy. . . . sort of.)

━ 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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