Sunday 121216

Outside WODs today at Commons Park, see directions below.


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post times to comments and BTWB.

The CrossFit Verve crew at the 5280 Gymnastics field trip class, minus Mas, Nicole S, Courtney, and YOU!

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Meet us at 18th & Little Raven at Commons Park today.  Classes at 10am and 11am.  Gorgeous place to enjoy the view both forwards and backwards.  

What the hell is Hot Dogs & Cupcakes???

Hot Dogs and Cupcakes was developed to address our weaknesses. Using some of the ideas and teachings of the Conjugate system made famous in the US by Louie Simmons at Westside Barbell (Arguably the strongest gym in the world. And home to over 30 World Records in Powerlifting). We added our own twists here and there in the programming and accessory work to address issues in strength, gymnastics and the olympic lifts.

HD&CC is to be used in conjunction with the CrossFit Verve GPP programming. We only ask a few things of you:
– Try and make it to at least 2 of the classes a week, as well as the regular WODs the other days. It is not meant to be a sole substitute for the regular programming.

– Please arrive 15min early to get your heart rate elevated, warm up and stretch on your own.

So if you have been interested in the class or havent done it in a while sign up on MBO.  HD&CC meets three times a week on Monday, Tuesdays, and Thursdays at 5pm.  We start a new wave of HD&CC this coming Monday, December 17th at 5pm.

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