Sunday 140316


5 rounds for time of:
7 muscle-ups
21 burpees

Each burpee terminates with a jump one foot above max standing reach.

Post to comments and BTWB.

Jerry enjoying Friday Night Happy Hours at Verve on 14.3.

Sunday 12:15pm class to complete 14.3.  If you still need to complete it on Monday during Open Gym hours, please email  so we can schedule a judge for you.  


Sunday’s Rowing WOD will be doing 6k tests to kick off a new 8 week 6k cycle on Sundays.  Join coach extraordinaire Maddie to get your rowing endurance on!  Cold weather can’t keep you all down.  

Endurance Running on Monday at 5:30am with Nate, sign up on MBO.  Good active recovery and skill work!

Next Foundations Program begins Monday, March 17 at 7pm.  Foundations runs Monday/Tuesday/Thursday evenings 7pm-8:15pm for a total of 6 small group sessions.  Cost is $150 and you get an incredible introduction to CrossFit movements, theory, and our methods of training.  Please sign up on our schedule link or email with any questions.

During the Foundations course we are going to want to know a little more about you.  We will be conducting assessments in order to understand you, your personal goals, current health, concerns or upcoming competitions. Once we have some understanding of your needs, we can help you achieve your goals.  Additionally, you will receive a comprehensive understanding of the CrossFit program. We’ll introduce, refine and technique and discuss range of motion requirements for all movements you’ll see in classes. Please understand that all movements have modifications and we are happy to work with all abilities.


  1. Scotty :

    I’ll be going on Monday at open gym. I’ll find a judge when I get there
    Thx Scotty

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