On a 4 minute running clock x 5 rounds:
250m row
15 Russian kettlebell swings, 32kg(24kg)
10 Burpees
Rest remaining time
*Score is slowest round
Post times to comments and BTWB
*Justin from Progenex will be at Verve with a table and samples all morning today. Have questions about supplements? Post WOD shakes? Pre WOD shakes? Which flavor is best? Bring those questions and more, he will happily answer them. Bring a shaker bottle too, that way you can test run any flavor Progenex has to offer.
*This weekend Front Range CrossFit is hosting the Do More Charity Challenge. Verve has several members competing on teams to raise money for their favorite charities. Stop by and cheer them on.
*Next weekend, October 8th-9th, Verve will be closed hosting a Level 1 seminar. CrossFit LoDo has kindly offered to have Verve members drop in for the day at no charge. Stay tuned for LoDo’s class schedule and sign up sheet.
*Reps from SFH will be at Verve on Tuesday October 11th for a majority of the day. They will have their table set up with plenty to sample.
*Got a friend that is thinking about CrossFit and interested to give it a try? Verve will have a free intro class Wednesday night at 7pm. It provides the best atmosphere and opportunity to let someone try out a class and get a feel for CrossFit Verve’s community. Get your buddy signed up on MBO and reserve a spot now!
*The weekend of October 15th-16th Verve will be closed hosting the CrossFit Kids Trainer Course. Stay tuned for updates as to where we will host off site classes.
