Wednesday 101229

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50 Wall ball shots, 20#/14#
10 Muscle-ups

40 Wall ball shots, 20#/14#
8 Muscle-ups

30 Wall ball shots, 20#/14#
6 Muscle-ups

20 Wall ball shots, 20#/14#
4 Muscle-ups

10 Wall ball shots, 20#/14#
2 Muscle-ups

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IMG_0582
Strict pull-ups are an unexpected challenge when you're used to kipping.

Well everyone, the time is here.  The walls are up, the bathrooms and office built, and the paint has dried – it’s time to move into your larger, better, more fun playground!!!  It has taken some finagling to get the keys but we did it.  Now that it's ready, we are going to need some assistance with the move.  There are lots of tasks to do, so if you hate carrying heavy stuff, don't fret.  The vehicles have been taken care of thanks to Bruno from collegehunkshaulingjunk.com , an athlete at Front Range CrossFit.

If you are available on the Sunday or Monday, we would love your help. Please contact Mas at (720) 939-5131 or email mas@crossfitverve.com and he will place your name on the list and the amount of time you are able to give for the move.  The more the merrier so that we can have everything set up for classes next week.  There will be some tasty beverages and some burgers for the hard workers at the new location!!!Thanks again in advance, we hope to see you there.

Please check the lost and found.  You're gear that's been left behind will become a donation to the Salvation Army on Friday, so please reclaim it before it's too late!

━ 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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