Sunday 130915

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For time:
Run 400 meters

then five rounds:
10 Kettlebell swings, 32kg (24kg)
10 Right arm hang dumbbell snatch, 70# (50#)
10 Left arm hang dumbbell snatch,  70# (50#)
10 Push-ups
10 Ab-mat sit ups

then run 400 Meters

Post times to comments and BTWB.

Jordan enjoys sandbag runs and long WODs to honor others.

Stop by Front Range for the second day of the Colorado Open to cheer on Coach Maddie!!  She’s in 14th place after Day 1.  Her heat times are 9:40am and 1:48pm.  Follow all the latest action here.  Address to FRCF is 1338 S Valentia St  Denver, CO 80247.

Upcoming fun at Verve:

  • Zink will be holding a Gymnastics session on the parallel bars on Monday Sept. 16th at 1:30pm.
  • Luke will have a Goals Workshop on Thursday Sept. 19th at 1:30pm.
  • Courtney will be hosting a Nutrition Workshop on Saturday Sept. 21st at 1:30pm.  Free to the community!
  • Verve Night Out at Mile High Spirits on Saturday, Sept. 28th at 7pm.  

 

━ 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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