Tuesday 110222

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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. 

IMG_1356
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.

Verve_logbook

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!

━ 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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