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Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Shout Out Wednesday Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Wednesday! What exactly is a shout out?  See below. shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey. Examples include:“I’d like to give a shout-out to Eric for building such super fly plyo-boxes”“I’d like to give a shout-out to Jen for rocking burpee pull-ups for the first time yesterday.”“I’d like to give a shout-out to Gator for organizing such an awesome baby shower for Zac and Heather.” Post to comments your shout-outs.
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5 Rounds7 Front Squat (185/135)10 Burpee Pull ups Jump Rope Purchase There are benefits to owning your own jump rope.  You can cut it exactly to the length you want, no one else can use it, and it means you are committed to double-unders. While the shop provides jump ropes, we really would prefer it if people didn’t tie knots in the ropes to make it the length they prefer as this kinks the rope and makes it difficult for others to use. The great news is that we ordered in a large quantity of jump ropes (two different kinds!) for athletes to purchase.  If you purchase a rope and label it with your name, you can keep it at the shop on the “Owners” hook that we’ll be putting up.  These hooks will house personal jump ropes and will not be for use by anyone other than the owner.  Pretty...
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Seven rounds for time of:10 Wallball shots, 20 pound ball10 Pull-ups Longmont Rower Suzanne Pinto Sets Atlantic Crossing RecordShe did it!  Our very own Suzanne Pinto arrived in Barbados on March 15th after a 43 day voyage from the Canary Islands. Read more about her team, the Britannia III, here.
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Five rounds for time of:135 pound Back squat, 20 repsHandstand walk 20 yards Check List for the First Week of the CrossFit Open Yesterday was AWESOME!  Great performances all around.  You have one more chance to complete the workout THIS WEEKEND at CROSSFIT VERVE in Denver.  Sign-up here. If you registered for the Open on crossfit.com (the mainsite) here’s what you need to do to log your score: 1. Visit the games.crossfit.com website2. Log into your account3. Post your score for the workout Nicole will go in on Saturday and verify your posted score with the score we recorded at the shop. PLEASE NOTE:  In order for your workout to be validated, you must have completed it as required.  If you did not do the workout as written (DUs and 55/75 lb snatches) you have the opportunity to do it tomorrow at CrossFit Verve to record a score.
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