Sunday 110911

3 – 3 – 3 – 3 – 3

Weighted pull-ups

Post loads to comments.

Everyone is so happy to attend a Sunday WOD.

 Today will mark the 10-year anniversary of the events that took place on 9/11. Every year several memorials are held to honor the lives lost on that tragic day. West Metro Fire Department is hosting a memorial stair climb for the 3rd year in a row at Red Rocks Amphitheater. If you will be joining the stair climb and would like to carpool, meet Courtney at the gym at 7am.  Meeting time at Red Rocks is 8am.

Verve is also open for regular Sunday classes.



  1. David S :

    50# strict, 55# x 2 strict

  2. Jim Duwve :

    I’m sorry that I couldn’t make the 9/11 stair climb. The first responders who sacrificed their lives should be a source of pride for all of you who face the unknown every single day you are on the job. You will always have my utmost respect and admiration for the job you do and the situations you face.
    Ten years ago I lost a fraternity brother (and his brother) from college and came within a dental appointment of losing another. Additionally, I also went through new hire training with one of the United pilots Mike Horrocks and worked in the training department with Standards Capt Jason Dahl.
    All of our lives have been changed drastically by those events 10 years ago. Yet, somehow we manage to strive to make ourselves and the world a better place. I remember looking forward to the birth of my daughter one day and wondering how in the world I was going to protect her from all of the insanity in the world the next. I know that with the dedication and support of men and women like you my job is just a little easier. Thank you!
    Weighted pullups 3×45, 3×55, 3×70,3×70,3×70
    Then tabata squats with a rest at the bottom followed by a mile run.
    Tabata squats went well until round 6 when my hip flexors froze up. 19,18,17,17,15,12,8,9 then 7:39 mile.

  3. Jeremy :

    I won’t speak for everyone, but thank you, Jim; your recognition and respect means a great deal!
    Qwest Building WOD results for North Metro Team 43: 54-floor stair climb of the Qwest building in full PPE. Alternate a hose load carry every 8-10 floors by each FF with 6 other team members: 40:15 to the roof. Evolution 2… with about a ten minute rest between the elevator ride down and sucking wind was a little faster- 35:00-ish. Great work, everyone!
    Thanks to Mas for the extra encouragement at the 40th floor!

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