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CrossFit Verve posted on Facebook

New WOD: As many reps as possible in 3 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls
60 KB swings 24kg(16kg)
70 Double unders
Rest 3 minutes
As many reps as possible in 6 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air…… Click for more: http://www.crossfitverve.com/?p=16746

CrossFit Verve posted on Facebook

New WOD: Tempo/Pause Front Squats
2-2-2-2-2-2-2
*4 seconds down, hold bottom for 4 seconds, fast up, and right into next squat
Then, 3 x 10 front squats @ 60% of 2 rep tempo/pause squats
Post loads to comments and BTWB
Nick Wilson (in the middle) is an EOD Technician killed in action February 12, 2006…… Click for more: http://www.crossfitverve.com/?p=16625

CrossFit Verve posted on Facebook

New WOD: For time:
50 Ab-mat sit-ups
25 Box jumps 24″ (20″)
5 Rope ascents
40 Ab-mat sit-ups
20 Box jumps 24″ (20″)
4 Rope ascents
30 Ab-mat sit-ups
15 Box jumps 24″ (20″)
3 Rope ascents
20 Ab-mat sit-ups
10 Box jumps 24″ (20″)
2 Rope ascents
10 Ab-mat…… Click for more: http://www.crossfitverve.com/?p=16482

CrossFit Verve posted on Facebook

New WOD: 7 Rounds for time:10 KB swings10 Over and unders, 20″
Post times to comments and BTWB
Has anyone seen the 10′s? Does anyone know where all the 10# plates went? This is so weird. So, Ross, how much you benchin’?
It’s fast, it’s simple, and it will give you a new…… Click for more: http://www.crossfitverve.com/?p=16301

CrossFit Verve posted on Facebook

New WOD: 5 Rounds for time:
500 Meter row
50 Air squats
30 Good mornings 45#(33#)
Post score to BTW.
We are all envious of Maddie’s PERFECT squat.
You know you are a CrossFitter when…

At least 50% of your Facebook posts are about CrossFit.
Your shins have more scrapes than a twelve year old b…… Click for more: http://www.crossfitverve.com/?p=16192

CrossFit Verve posted on Facebook

New WOD: “Double 2′s”
For time:
Row 2000M
200 double unders
Run 2 miles
Post time to BTW.
Have fun on that 2k row today!
Rowing Primer by Colby Knepp
Most people loathe rowing.
I LOVE rowing.
Partly because it’s a pretty simple movement, but mostly because rowing is all about w…… Click for more: http://www.crossfitverve.com/?p=16080

CrossFit Verve posted on Facebook

New WOD: “Isabel” 30 Snatches, 135#/95# Post scores to BTW. Chicken Enchilada Bake Chicken Enchilada Bake Recipe from Juli Bauer at PaleOMG.com (click here for the original) Zoned by our very own Robyn Kunick-Bosch Ingredients coconut or olive oil spray, for greasing baking dish 1 pound…… Click for more: http://www.crossfitverve.com/?p=15930

CrossFit Verve shared an image on Facebook

Congratulations to our very own Trina R! She competed in The Lone Ranger competition this weekend in the Pro Division at Crossfit 719. Trina took 1st in 3 events and 2nd OVERALL!! Great job!! BTW – This was her 500m row which she completed in 1:44!

CrossFit Verve posted on Facebook

New WOD: Hang clean below knee 2-2-2-2-2 Back squat 3-3-3 Clean pull 3-3-3 Post scores to BTW. Coach Colby using that fitness outside of the gym. It’s science – mustaches make you better at sports. RX or Scaled? Prior to each workout, we coaches like to explain the intent of the workout, time …… Click for more: http://www.crossfitverve.com/?p=15811

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General Information

NameCrossFit Verve
OwnerMatt Chan
Websitewww.crossfitverve.com
Phone720-238-7783
Emailinfo@crossfitverve.com
Address3344 Walnut St.
Denver, CO 80205

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Doxsa CrossFit shared an image on Facebook

This will be SO MUCH FUN! come and workout! listen to some awesome music and checkout DOXSA SOUTH with your friends!

Doxsa CrossFit shared an image on Facebook

Sorry this took awhile! That whole vacation thingy! Thank you for letting us take a little time away for DOXSA we missed you all and will see you at DOXSA SOUTH tomorrow!!! And THANK YOU to our AMAZING, AWESOME Coaches that took such great care of everyone while we were gone! ❤️❤️

CrossFit Amped shared an image on Facebook

Our thoughts and prayers go out to the victims and families involved in this awful situation.

savfmarie published the post Eating Paleo on a Budget on Tabata Times
Unless you’re actually a caveman, you’ve likely heard about the caveman diet: Paleo. The...
Rain City CrossFit posted on Facebook

Don't forget!!!! Going Away Brunch for Coach Amanda tomorrow at the box after the WOD. Please bring a brunch type dish to share. If you have a hot plate or griddle, bring it and we can cook pancakes, eggs, bacon....you get the idea..... AND have mimosas. YUM!!!

CrossFit X posted on Facebook

X-CAMP reminders: We have two sessions starting Monday! 6:30am and 6:30pm are your options to choose from, and we only have 6 spots available in each class so get your loved ones signed up today! It's going to be a great session!

CrossFit Roseburg shared a link on Facebook

Three sets of: Bench Press x 6-8 reps @ 20X1 Rest 60 seconds Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1 Rest 60 seconds For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy …

lycan714 published the post Breaking Band on
From your local CrossFit box all the way up to the larger commercial gyms; no doubt you've seen...
CrossFit Roseburg posted an article
CrossFit Anacortes shared an image on Facebook

I believe there's even a hefty burpee penalty for doing this in our gym...

CrossFit X posted on Facebook

Join us tomorrow for a fun-filled and always exciting Saturday WOD! This is a FREE event for CFX members of all levels so come join us :)!

CrossFit Outcome posted on Facebook

Couple of updates for everyone: Starting Monday, November 3rd, the 3:30 PM CrossFit Kids and the 4:30 PM CrossFit Adult classes will be put on hold until February. We do this to train the Girls and Boys Bainbridge Island Rowing team for their upcoming season. Over the last two years they have made it to Nationals and we are excited to train another crew of crewers! We look forward to seeing you all at the regular 5:30 and 6:30 PM classes. If you have any questions, please feel free to reach out and ask. Thank you, Sal

CrossFit Southwest Portland posted on Facebook

Friday: WarmUp Run 600m 1 Lap SpiderMan 3 Rounds (barbell) 6 FrontSquat 6 HPClean 6 Press WarmUp for PowerClean+PushPress **Mobility: couch, bandy ham 1 min each side 5 Sets 6 PowerClean+PushPress TnG 9 TTB AFAP Run 400m Rest :90 Cool Couch Roll $$ 3X20 GHD

CrossFit Anacortes shared an image on Facebook

Chiropractic Functional Movement Clinic this Saturday at 11:30 with Dr. Bigge! Learn about chiropractic and it's benefits. Discounted adjustments after the clinic! 23OCT2014.

Fearghal CrossFit shared an image on Facebook

20141023 Ok so I had to jump on the TBT ban wagon ;-)! About a year ago these shenanigans were happening under our roof! Lol! Love our Fearghal Family (whether they are near or far). Finishing up our deload week! Hope you are all feeling refreshed! I know a few of you took today's WOD and made it a PR kind of day!! Great job! A Coach H Warm Up :-) Skill: Press 5-5-5 WOD: 2 mile run

CrossFit Outcome posted on Facebook

Friday 10/24/14 Part I 1 Minute Plank 1 Minute Rest 1:30 Plank 1 Minute Rest 2 Minute Plank Part II 3x10 Deadlift (same weight for 3 working sets) Part III TEAM WOD

CrossFit A.P.E. shared an image on Facebook

Jake you're an animal! Nice squat and row times bud:)

Rogue Valley CrossFit shared a link on Facebook

Rogue Valley CrossFit posted an article
Mahoney CrossFit shared a link on Facebook

Friday Deloading Oct 24th/tier-2

CrossFit Salem shared a link on Facebook

Check out this awesome event we will be hosting in December!

CrossFit Roseburg shared a link on Facebook

4 sets of: 1 DB Power Snatch + 2 OH Squats Rest 60 seconds 30 Second Side Plank (each side) Rest 60 seconds 4 Rounds of 30 seconds on/30 seconds off Row Sit-ups Mnt. Climbers DB Push Press

CrossFit Southwest Portland posted on Facebook

Nice work 9:00am Warriors!

CrossFit Portland shared a link on Facebook

You'll be seeing Coach Jonathan Thom around at CrossFit Portland. Here is a Q&A with him and please welcome him to CFPDX!

CrossFit Portland posted an article
Newberg CrossFit Rebuilt shared an image on Facebook

Please come in a drop off toilet paper and paper towels for the Henderson house. The domestic violence house in McMinnville. Not only is October breast cancer awareness month it's also domestic violence awareness month !!! Let's show our support!!

Rogue Valley CrossFit shared an image on Facebook

**SCHEDULE CHANGE** Tonight only. Kids Barbell class starts at 5:30. Also, kids halloween party is next Wednesday! All past, present and future kiddos are invited to join the fun!

Seth Oberst DPT CSCS published the post Going Barefoot for Strength Training on
Whether or not you've read my prior piece on the short foot position, this bears repeating: the...
Tracktown CrossFit posted on Facebook

No video. D had a Pr on her Pw/Jerk+Split jerk at 125lb. That's 5lb's more then her best jerk.

Bridgetown CrossFit shared a link on Facebook

No 5pm or 6pm on Halloween http://wp.me/p3iDcO-2VG

Bridgetown CrossFit posted an article
Bridgetown CrossFit posted an article
Tracktown CrossFit shared a link on Facebook

Logan hitting a Behind the neck Pw/Jerk+Split Jerk @ 210lb. His best jerk is 225lbs. Brandon hitting 205lb Pw/jerk+Split Jerk. Brandon's best jerk is 225lb. 5 weeks to GO!!!

Bridgetown CrossFit posted an article
Bridgetown CrossFit shared a link on Facebook

Week 3 Thursday - We'll post an image of the workout card so you can share it, save it, pin it or just come do it!!!

Bridgetown CrossFit posted an article
adrummonds published the post ABS Banana Chocolate Chip Protein Pancakes! on
Ingredients: 1 Scoop ABS Chocolate Chip Pancakes 1/3 C Egg Whites 1/3 C Unsweetened...
adrummonds published the post ABS Pumpkin Chocolate Protein Cookies! on
Ingredients and Directions: 1 Scoop ABS Vanilla Cake Batter Pancakes 1 Scoop Vanilla...
Vanessa LaFaso Stolarski published the post How to Break Up with Your Box on
So your back squat hasn’t PR’d squat in six months. The box owner is bedroom WOD’ing with his...
McMinnville CrossFit IMUA posted on Facebook

Not sure who put the big trash can outside last night, but please don't do that again. If you must, bring it back in before you leave. It was full of rain water this morning and extremely hard to get the bag out. Also, there are several cats around that can get into it if it's left outside. Do don't mess with it especially if it's raining, or if you do, make sure it's back inside before you leave.

CrossFit Grants Pass posted an article
CrossFit Grants Pass posted an article
Tracktown CrossFit shared a link on Facebook

CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2014/10/22/we-are-ordering-new-dope-ass-hoodies

Beaverton CrossFit posted an article
Beaverton CrossFit posted an article
Anonymous posted an article
CrossFit Excellence shared a link on Facebook

CrossFit Pearl District posted an article
CrossFit West Santa Cruz shared a link on Facebook

Don’t Try At Home http://wp.me/puz1A-5aN

CrossFit West Santa Cruz posted an article
Telegraph CrossFit shared a link on Facebook

Thursday 10/23/2014 WOD http://www.telegraphcrossfit.com/thursday-10232014/

Telegraph CrossFit posted an article
CrossFit Oakland shared a link on Facebook

http://www.crossfitoakland.com/november-slots-available-for-strong-school/

CrossFit All Terrain posted an article
CrossFit Oakland posted on Facebook

Thursday is a Recovery Day.

CrossFit A.P.E. shared an image on Facebook

How did you do with you max weight back squat lift today? Were you a little scared? Did you ease off and when doing the final 20 you realized you could've went more? It happens. Just make sure you keep good form. Heels down and core engaged to drive up. The thing is when you do a good squat where your butt goes past parallel, the big boys now have to engage (glutes, hamstrings) to get that weight up! Quads are always working nonetheless but if you are doing a squat above the knee then you will not be engaging much or at all the posterior chain glutes and hamstrings. Posterior chain muscles are so important that make you more powerful and improve your posture (and that means those spinal erector muscles). If you did go pretty hard CONGRATULATIONS!!! You should roll those babies out, get adjusted or have a massage because you deserve it!

CrossFit Ashland posted an article
Tracktown CrossFit shared an image on Facebook

Some BIG time Pr's in Advance weightlifting class tonight. Outstanding job tonight!

Newberg CrossFit Rebuilt shared an image on Facebook

Patricia. Two years of working her butt off. Eating clean. And 55 lbs later her confidence beams out of her. She's strong and beautiful. Inside and out. This fitness stuff is a journey. S process. And this is how you do it!!!