Tuesday 130305

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“Gwen”
For weight:

Clean & Jerk
15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post weights to BTWB.

Partner box jumps at 7 am on a Sunday? Sure, why not!

Hey Verve, a note from one of our members, Jeff Clegg, who is doing some great charity work as well as applying his fitness.  Please read, forward, and help out.

As you may know I have been a volunteer for Chill Denver for a number of years and starting this year 2013 Chill Denver is one of the few new all year round Chill Programs. I have also joined as part of the Advisory Committee in order to help facilitate Development of Programs, Awareness of the Organization and Fundraising for the programs.

The Chill Foundation provides at-risk and underserved youth the opportunity to learn to snowboard, skateboard, paddle board, and other board sports completely FREE of charge as a vehicle to deliver life lessons in patience, persistence, responsibility, courage, respect, and pride. Since 2005 Chill Denver has been serving youth aged 10 to 18 from a variety of local youth agencies including low-income schools, residential treatment centers, group homes, and a children’s law center. Chill gives these youth the chance to see beyond the challenges of today and focus on positive alternatives for the future.

Please join me in supporting this great organization and my goal of finishing my first Half Marathon.

Please join me in anyway possible, whether you want to participate in the run, donate or just wish me luck!

http://chilldenver.kintera.org/faf/donorReg/donorPledge.asp?ievent=1061038&lis=1&kntae1061038=061AF7A9F1F440D597B8ED7FAF1785DA&supId=371674644

More Info on The Chill Foundation https://www.facebook.com/ChillFoundation?fref=ts  Who else is signed up for the Colfax Marathon?

Check out this great article on CrossFit Verve athlete and coach Emmalee Moore here.  We love her!  CrossFit Verve’s team is growing with 108 athletes and counting!  Sign up here and join the Verve team.

━ 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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