Monday 180910

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Take 10:00 to find a heavy 5 rep overhead squat

Then, hang squat snatch:
3-3-3-3-3

Post loads to comments and BTWB

Steve’s Club Throwdown is coming to Verve this Saturday!

This Saturday, one WOD, one good cause.

Steve’s Club provides CrossFit programs to Colorado’s at-risk and under-served youth, teaching them resilience, perseverance, and confidence. Most importantly, like many of us have experienced, they discover what they are capable of in life by pushing themselves in CrossFit.

Verve will be hosting the Steve’s Club Throwdown workout as our WOD on Saturday September 15th. This will be our workout for all 3 Saturday classes. It is a partner workout, so you can start to plan accordingly.

As a member of Verve, you simply need to show up, should you feel like donating to Steve’s Club, Saturday would be an awesome time to do it. We are also welcoming any friends or family that wish to join you, to drop in to Verve. Rather than our standard drop if fee, we will simply ask that all drop ins donate the $20 to Steve’s Club. So bring your buddies from other gyms, throw down on a sweet partner WOD, and donate to an organization that gives the gift of CrossFit to kids at risk of doing something far worse with their lives. 

Suggested Donation: $20 (or more)
All donations are tax-deductible.
Steve’s Club can take cash, check, venmo on site.

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Additional events of note on the horizon. . . 

Registrations opens for the 2018 MBS Turkey Challenge- Monday September 17th
– This is a fun annual local competition, drawing a huge number of competitors, spectators, and vendors.
– You can register as an individual or in a team, but you gotta register fast cause this event always sells out!!
– Mark your calendars and set your alarms. You can get more info about the event by clicking here.

Verve celebrates 10 years in business!!- Saturday October 6th @ Verve
– Folks, we are going to party. Big.
– We will send out an actual invite but mark your calendars now and schedule a babysitter, it’s adult party time. . . and you are gonna love the theme. We promise.

 

━ 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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