Verve member Dallas Hambrecht was involved in a hit and run incident two weeks ago. He was scootering home and was hit by a car and left in the street unconscious. An ambulance was called and took him to the hospital. Thankfully his body is okay, but did suffer some significant damage to his face.
Dallas’ brother Bryan is hosting Bingo on Thursday November 11th at Larimer Lounge from 6-8 PM. It will be a fundraiser type event to help him out with the cost of the ambulance. We will be taking donations and if we raise enough to cover the cost of the ambulance, the additional money will go to a charity of Dallas’ choice.
There will have many, many prizes. Some really big name concert tickets (sponsored by AEG, think mission ballroom, Ogden, Bluebird, and Gothic theaters) to give away, bottles of liquor, and restaurant gift cards. We are working to set up a donation page as well for those that cannot make it, but would like to donate.
If you are free this Thursday evening, swing by the Larimer Lounge between 6 and 8 pm, play some bingo, and help raise money for one of our own.
WOD-
D7 of Squat Program
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 65%
1 x 5 @ 75%
1 x AMRAP @ 85%
5 x 5 @ 65%
The percentages below are based on your 3 Rep Back Squat + 20 pounds
Take the 3 rep weight you used on D1 and add 20# to that number. Then calculate your %’s based on
the 3 rep + 20# number.
.
During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.
SPRINT-
4 Rounds for Time:
Row 500 Meters
30 Single Arm Hang Power Clean to Overhead (15 per arm)
90 Double Unders
Rest 2 minutes between rounds
