Four rounds, each for time of:

500m Row

Rest as needed between efforts

Post individual times to comments.


Amy is a laugh a minute, but all business when it comes to the WOD.

Tomorrow morning, the 10am class will meet at MBS CrossFit.  The gym itself is located at Rocky Mountain Metropolitan Airport, 10900 W. 120th Ave. in Broomfield 80021.  Please maquest it and allow extra time to get there, as the WOD will start promptly at 10am.  If you need assistance with directions, please call us.

Good news!!!  CrossFit Verve's permanent training facility is under lease.  We are scheduled to move into our new space, located at 38th and King, on or before February 1st.  Lots of plans for our facility in the Highlands, all geared to give you elite level of fitness.  We'll be looking for input for changes to the schedule to best accommodate everyone's needs.

Thanks to Rob and Mattfor joining us today, we look forward to seeing you guys again.  Please welcome to CFV's newest member, Mike Leet, who did great on the baseline today.  See you Monday!


  1. JaRed :

    OMG! Is that SuperWoman up there?!

  2. Kiley :

    Weeee – rowing is fun — Here are my times at setting 6 – 3 minute rest between each round.
    2:14 – 2:04 – 2:00 – 1:58

  3. Amy :

    Awesome job everyone today at MBS CrossFit!!! It was really exciting to part of a team that is so awesome. And not just at CrossFit. You all are so encouraging and motivating and inspiring. I feel really lucky that Matt and Cherie found me and welcomed into the gym.
    And Kiley, did you do the rows on your own? Awesome job!

  4. Cherie :

    Joei 2:10, 2:08, 2:10, 2:10
    Jen 2:02, 2:08, 2:08, 2:13
    Mike 1:45, 1:44, 1:47, 1:42
    Liz 2:15, 2:18, 2:14, 2:12
    Cass 2:21, 2:27, 2:25, 2:19
    500m row
    5 Burpees
    10 KB swings 54#
    20 Sit-ups
    30 Squats
    40 Ball slams 15#
    30 Squats
    20 Sit-ups
    10 KB swings 54#
    5 Burpees
    Luke: 8:30
    Check out MBS CrossFit’s site for Verve “Trevor Win’e Memorial” results
    Great turn out at MBS. We had 8 strong athletes bring out their guns! Great job.
    “The Bear”

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