Sunday 140323

In teams of 3 or 4, complete the following for total reps:

Prowler push
Double unders
Kettlebell swings
Stone to shoulder 

1 minute of work at each station, rotate.  After all stations are completed, rest 1 minute.  Repeat for 3 rounds total.

Post reps to comments and BTW.

If you still need to complete 14.4, you can join us Sunday for a special 14.4 WOD at 12:15pm.  Drop-ins are free to our local CrossFit community members who need an ERG and want to give 14.4 their best shot!  Please sign up on MBO.  

Also, next Saturday March 29th we’ll be hosting free classes and 14.5 heats at Verve for anyone and everyone.  Progenex will be on-site helping us throw the biggest, bad-ass party around!  Come join us from 9am-1:30pm for workouts, free food, drinks, prizes and fun.  You do not have to be a Verve member to join us, so bring your friends and family to let them experience the awesome community experience that the worldwide CrossFit Open affords us!

*Verve’s WOD to WINE event scheduled for Sunday March 23rd has been cancelled. The event will be rescheduled, please stay posted for updated details.

*** Don’t forget, SUBMIT YOUR SCORES HERE! Get your 14.4 score in by 5pm Monday.

Comments

  1. Sarah Lev :

    http://www.cnn.com/2014/03/21/health/fitness-myths-busted/index.html?hpt=hp_c3

    Especially like the last part about lifting weights!

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