Three rounds for time:

10 Knees-to-elbows

15 Kettlebell swings, 24kg (16kg)

20 Push-ups

25 Push press, 45# (33#)

Cookie: 100 ball slams for time.

Post times to comments.

So you've seen people wearing these silly bowling shoes into the gym… what the hell?  Why would anyone wear these God awful looking high heels while lifting?  Stability.  Weightlifting shoes are designed to resist compression under heavy loadsin order to provide you with a stable platform to ground your self on.  Wearing running shoes while lifting is like doing overhead squats on an air mattress.  Don't believe me?  Ch, ch, ch, check it:

We have been having lots of reasons to celebrate lately.  This week alone we had Cheresa, Mike C and Mike L completed WOD's with unassisted pull-ups.  Joei and Stef linked unassisted kipping pull-ups.  Tammer conquered the box jump and all those who did yesterdays WOD dropped minutes off of their time.  Joylyn dropped the most by ten minutes and Mas close behind dropping almost eight. And wait until you see Jen's before picture. Keep up the strong work everyone.


  1. Tammer :

    Just wanted to say Thank You to all the ladies for really pushing me last nite! You are AWESOME! Glad to be a part of the Gym with memebers like you all. BTW: Cherie is Having Twins!! J/K!

  2. Cherie :

    get ready for your 150 burpees for time Tammer…

  3. Rich :

    Today was a fun one! 8:59, I am happy with that, sweat was pouring – it Rocked! Ball slams were tough with my forearms being cashed from the past couple of days…
    And thanks to whoever recommended the No-Salt seasoning from Costco – WOW, its great!!!

  4. Rich :

    Not sure if this site has been posted, but great stuff here!

  5. Jeff McD :

    Wow! so many milestones for the Verve gym this week! Seeing all the amazing accomplishments is so motivating. Not to toot my own horn but I’m very excited with myself over Tuesday’s WOD and NO AB BAND!!! Then today was my first RX’d WOD (followed by dessert) and completed it in a time better then I thought I would, 10:55 and the cookie at 4:22. Matt you were totally right at seeing the times at night and what to push against!
    It’s on like Donkey Kong from now on!!!

  6. Joylyn :

    12:56 today as rx’d. Very tired, must get better rest. At work now….oh well.

  7. Matt :

    8:41 – 4rds on accident. Should not have worked out. I am deathly ill now.

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