Four 3 minute rounds of:25 BurpeesThen do,Power Cleans (165/110) for the remainder of the intervalRest 1 minute between rounds.Score is your total number of power cleans completed New Erg Class Does the thought of sitting on an erg for an hour make you cringe?  Does being trapped in the straps for a 2k bring back nightmares?  Well you’re in luck!  You have a second erg class option to train your weakness with the one and only coach Lauren. Beginning this Saturday Lauren will offer a weekend Erg WOD at 10:30am.  This class will be offered most, but not all, Saturdays.  Check the weekly schedule on MBO to see if it’s available. Thanks Lauren!Read more

CrossFit Roots announces the Colorado Open.Read more

Deadlift 1-1-1-1-1-1-1 repsRead more

“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. The 2011 CrossFit Open Thanks to all the athletes who came out to CrossFits Verve, MBS, and Roots over the past six weeks to take part and compete in the CrossFit Open.  We hope ou enjoyed the roaming affiliate set-up! Stay tuned this week for the May Newsletter packed with LOTS of great new info.Read more

CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme:100 pound Thruster, 3 reps3 Chest to bar Pull-ups 100 pound Thruster, 6 reps6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps12 Chest to bar Pull-ups 100 pound Thruster, 15 reps15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Thrusters, Pull-ups, and Chicken Come one come all to the final workout of the CrossFit Open!  We’ll run heats of the CrossFit Open Workout 11.6 from 9:00am to 12:00pm.  Everyone is welcome – we will scale as needed!  A big shout out welcome to the folks fromCrossFit Verve and MBS CrossFit! Please...Read more