Four rounds for time of:Row 500 metersRest 3 minutes A very special welcome to Mrs. Cherie Chan – co-owner and coach extrodinaire at CrossFit Verve in Denver, Colorado. Fast Hands and Working the Recovery Watch this video from the 1996 Olympics and pay special attention to the speed at which the athletes extend their hands...Read More

Jim shows off his Rod Laver's. Roots does a two part back squat workout - part 1.Read More