40-30-20-10 Reps each for time:
Kettlebell swing, 16kg(12kg)
Kettlebell front rack walking lunge, 16kg(12kg)
Single arm kettlebell push press, 16kg(12kg)
Post times to comments and BTWB
SOOOOOOOO MUCH STUFF!!!!
*Remember Verve is Closed this weekend. We will have a 7am WOD Saturday morning, all other workouts will be hosted by CrossFit LoDo. They have opened their doors to Verve members at no cost this weekend, here are their class times:
Saturday- 9am WOD
Sunday- 10am yoga, 11am WOD, 12pm WOD
Be prepared to show up a little early to sign waivers. LoDo has moved locations, here is their new address:
CrossFit LoDo
601 W. 29th Ave
Denver, CO
*Tuesday October 11th Keith from SFH will be at Verve with a tables full of samples. He will be at Verve from 6am until we kick him out, so morning crew gets some love too!!
*Wednesday October 12th Verve is hosting a free intro class at 7pm. Got a friend, co-worker, family member, etc that is interested in giving CrossFit a try? Get them signed up for the class in MBO.
*Saturday & Sunday October 15th-16th Verve will be closed for the Kid’s course. We will have a 6am & 7am WOD Saturday morning and a 7am WOD Sunday morning. You can sign up on MBO to grab a spot.
*Friday October 28th Verve will have the Everyday Warrior Battle Series workout as our WOD. This is the first of 4 workouts that are part of an online competition that raises money for people in the CrossFit community that are fighting cancer. It is a great cause, if you workout on Fridays anyway then get registered and donate, click here.
