Tuesday 110222

Three rounds for time of:

10 Muscle-ups
10 Forward rolls
20 One-legged squats, alternating
20m Handstand walk

Post time and thoughts to comments. 

Foundations PM, working on a good jump rope position.

Logbooks, the easiest part of your WOD

The logbooks are hot off the presses and in stock at CrossFit Verve. We've got just over 100 left after filling all of the pre-orders, so if you want one – don't delay! Today only, you can still get a logbook at the pre-order price of $14. Tomorrow, they go up to $16/book. If you did order one, it's either been shipped to you (if you aren't located around Denver) or it's at the gym with your name on it. Treat it like you would your wallet, keep it on you at all times and don't leave it at the gym.


Mark your calendars, Saturday March 5th at noon we're hosting a nutrition workshop. The nutrition workshop is great for both beginners and advanced athletes. As always, the nutrition workshop is open to the public and free of charge.  A strength and conditioning program only gets you half way to becoming healthy, addressing how you fuel your body can take you the rest of the way.  This lecture will address how to reduce unhealthy inflammation that causes pain and undue stress on the body.  A couple of small changes can improve how you look, feel, and perform immediately!


  1. Emmalee :

    Happy birthday Cherie!!!!!

  2. Nat :

    I second Emmalee’s remark!!!
    13:48 Rx- I love walking on my hands with the 6 a.m crew. Good to see you morning Ververs- it has been a while.

  3. Matt :

    13:27rx – eeeeek! The forward rolls were nauseating!

  4. Happy Birthday!!!!
    Saw this on CF.com re: doing an assisted pull-up with the band under the arms rather than the feet. Gonna try. Thoughts?

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