20 Rep Max
Back Squat
Followed by:
5 X 3 Speed Deadlifts
3 X 8 Bulgarian split squats
3 X 8 Glute ham raises
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Mary Catherine with hips open at the top of her box jump. Welcome to Verve!
So, here it is Wednesday night and you all are probably already looking forward to the weekend. Maybe you're thinking, "Hey, what kind of cool/fun/legal trouble can I get myself into this weekend?"
Inquiring minds want to know and plan accordingly… CrossFit Verve is hosting the amazing Carl Paoli this weekend for his Freestyle Connections Gymnastics Seminar on Saturday and Sunday. So this affords you the opportunity to enjoy the beautiful sun-filled weather in Denver with Outside WODs on both days this weekend.
Saturday's WOD: WOD at 9am, located at our old stomping grounds at Commons Park. Sign up on MBO and meet at 18th & Little Raven.
Sunday's WOD: WOD at 10am, but we'll take you south for some new scenery, to Washington Park. Sign up on MBO and meet at the boathouse.
Also, don't forget about the infamous CrossFit Verve Holiday Extravaganza happening at your very own Verve on Saturday evening. Festivities will begin at 7pm. The PaleoWagon will be providing a delicious dinner, so come hungry! Beverages, dessert all provided. We look forward to seeing all your smiling faces there. Dress is casual, bring your family and be ready to have a blast.
Sumo suits, Giant Jenga, Bungee Runs, Bouncer Twister, and a giant Velcro Wall. Let's see your superpowers on Saturday night, Ververs!
