Sunday 150308

Bowen

3 rounds for time of:
Run 800 meters
7 Deadlifts (275/180)
10 Burpee pull-ups
14 (7 ea. arm) Single arm kettlebell thrusters (53/35lb)
20 Box jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Post time to comments or BTW

Jerks have never been so right!

Jerks have never been so right!

It’s BEAUTIFUL!! LET’S FIRE UP THAT GRILL!  Crack open a cider, play a game of cornhole, and grill some delicious food.  This is a recycled recipe but totally worth a re-post.

JAMAICAN JERK CHICKEN – Paleo-friendly

Prep time: 15 minutes
Cook time: 1 hour, 20 minutes

Ingredients:
1 Tbls Cinnamon, ground

1.5 tsp Allspice, ground
1.5 tsp Black pepper, ground
1 Tbls Hot pepper, chopped
1 tsp Hot pepper, dried, crushed
2 tsp Oregano, crushed
2 tsp Thyme, crushed
6 Cloves garlic, finely chopped
1 cup Onion, pureed or finely chopped
.25 cup lime juice
8 pieces chicken, boneless, skinless

Preparation:
Mix all ingredients, except chicken, in a large bowl.  
Rub seasoning mixture over chicken pieces and marinate in fridge for 6+hrs.
Grill!

Saturday 150307

Partner workout:
Partner 1 runs a 400 M Run
Partner 2 starts in on:
100 KB swings 53#(35#)
100 Box Jumps 24″(20″)
80 Burpees
80 Dumbbell Power Cleans 40#(25#)

*When Partner 1 finishes the run, partner 2 will run 400m while partner 1 picks up where partner 2 left off. This switching on and off will continue until all reps are finished. All reps at one movement must be finished before moving on to next movement.

Post times to comments and BTWB

Anna teaching 5th graders appreciation for the burpee early in their fitness journeys.

Anna teaching 5th graders appreciation for the burpee early in their fitness journeys.

 

What’s the story morning glory? What’s the tale nightingale?

*Saturday morning Community WOD at 8am. This is an opportunity for Verve athletes to bring their bestest buddies for a free intro workout. Verve athletes can show off their home away from home, while Verve trainers introduce new athletes to some foundational CrossFit movements and answer tons of CrossFit questions. Don’t know anyone at Verve but still want to check us out? Come on down and get to know us!!

*Saturday Open WOD 15.2 re-do will be from 1:30pm-2:30pm. Get to Verve around 1pm to start warming up.

*Sunday morning yoga at 8am. Wanna get bendy? Sign up on MBO to reserve your spot and bring your own yoga mat. 

*The Basic Self Defense Course is this Sunday at 12pm. 

*Sunday Open WOD 15.2 re-do will be from 2pm-3:30pm. Doors will not open until 2pm, bring your own judge.

*Teton Waters will be back at Verve with their truck full o’ meat Saturday March 21st, 12pm-2pm. 

Friday 150306

Open WOD 15.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 Rounds of:
10 Overhead squats, 95#(65#)
10 Chest-to-bar pull-ups

From 3:00-6:00
2 Rounds of:
12 Overhead squats, 95#(65#)
12 Chest-to-bar pull-ups

From 6:00-9:00
2 Rounds of:
14 Overhead squats, 95#(65#)
14 Chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Post reps to comments, BTWB, and your Games registration page.

Notes: (Click here for official Games site)
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg for Scaled Masters and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.2 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups*

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Thursday 150205

4 Rounds for time of:
25 Hip extensions
Run 400m

Post times to comments and BTWB

8am Sunday morning Yoga at Verve with Molly and Kacey. . . it's clearly the place to be.

8am Sunday morning Yoga at Verve with Molly and Kacey. . . it’s clearly the place to be.

 

21 Habits You Need to Break to be a Better CrossFitter- By BOXLife Magazine and brought to you by Robyn Kunick-Bosch

I recently had a lot of time to read, peruse the interwebs and think. I’m talking lots of time and lots of thinking! Following the Change Your Habits, Change Your Life Challenge here at Verve, I came across this article. Right off the bat I read habitual behavior usually goes unnoticed in the person doing it. Because of this, breaking a bad habit can be all the more difficult. Sometimes it takes a little help from friends and family to see bad habits you might have formed, if you are unable to identify them in yourself.

The article shows 21 bad habits that could be keeping you from becoming a better CrossFitter. We all want to be better CrossFitters or else why would we do this, and according to Reebok’s new commercial (which I love) better humans, maybe not all of us have the same goals, but we do have goals!

I have picked out the few that resonated the most with me. Click here to check out the full article to see what hits home for you.

1) Placing too much focus on others

“Focusing on others instead of yourself can impact your performance in many ways. For one, there is no use in wasting energy getting down on yourself when another athlete does well on a movement you struggle with. Everyone has weaknesses and everyone has strengths. What’s important is that you feel good about YOU during the WOD. Ya dig?”

After completing no RX January, I was thinking that month was one of the most fun to coach because there was less whiteboard gazing and athletes trying to beat other athletes’ times. It was more fun as an athlete because everyone was completing WOD’s completely to their ability and skill level; insert thumbs up, fist bumps, chest bumps and high 5’s as the famous Luke Palmisano used to say!

2) Thinking that nutrition doesn’t translate to performance

“Oh grasshopper, it does. It so does. If your performance is not where you think it should be and you’re doing everything else right at the box—mobility, focusing on technique, attending class regularly—take a look at what you’re feeding your body, chances are some improvements could be made in that area.”

Are you surprised that this is in my top choices from the article, because you shouldn’t be. I’m a huge proponent with what we fuel our body. I love to follow a Paleo/Zone Diet, others follow modified versions of each, while some don’t follow a ‘diet’ or way of eating at all, like Clancy…he eats like 16 cookies everyday or so he tells people. We are all adults and know how fuel affects our performance. The more real, whole food and less crap we put into our body, the better our engine runs, thus better performances, and who doesn’t love to leave a WOD feeling like you’ve kicked your own ass! (At a workout, not literally people, this isn’t the movies).

3) Warming up poorly

A good warm-up should get blood flowing to your muscles and joints, provide a foundation for the movements to come in the WOD and provide you with an opportunity to focus on your goals for the class. If you’re half-assing the warm-up and talking throughout, how prepped—both physically and mentally—do you think you’re going to be?

I chose this habit because I am at fault with this, especially if it’s open gym or I am going to WOD by myself. I know it’s bad, I know I feel better during WOD’s when I’m plenty warm, but gosh darn-it sometimes I just need a little nudging reminder to take my warm-ups seriously.

Seriously go read the entire list of habits that will make you a better crossfitter, it’s totally worth your time.

Sincerely,

RKB

*15.2 Open WOD will be all day Friday. We have re-do sessions on Saturday 1:30pm-2:30pm, Sunday 2pm-3:30pm, and Monday 1:30pm-3pm. Please sign up for any of them on MBO.

*The Basic Self Defense Course is back this Sunday at 12pm. 

*Sign up on MBO for 8am Yoga this Sunday morning. 

 

Wednesday 150304

4 Rounds for time of:
50′ Overhead walking lunge, 135#(95#)
25 GHD sit-ups

Post time to comments or BTW

 

Robyn showing a solid turnover during 15.1!

Robyn showing a solid turnover during 15.1!

Before I head into this post, Verve wants to take a chance to wish Max E. the best of luck as he moves to Georgia to embark on his journey to become an Army Ranger!  We can’t wait for him to come back to visit and share all of his successes.

HOW TO TRAIN MENTAL TOUGHNESS – Anna Mattson

Recently, I was told to do a workout named the Burgeron Beep Test.  If you are not familiar, it is an EMOM in which you complete 7 thrusters, 7 pull-ups, and 7 burpees every minute on the minute for as long as you can.  IT HURT!  Sure it hurt physically, but it KILLED me mentally.  My mind and heart gave up before my body did; perhaps one of the worst feelings when walking away from a workout.  This workout made me realize that I need to get my mental toughness in check.  This was no easy search, but I came across a great article that gives some tips and tricks on how to build a tougher brain.  You can view the article in its entirety here.

THE LOST ART OF MENTAL TOUGHNESS, AND HOW TO FIND IT – Jerrod Moon
…The fact is, you can build up your mental toughness, your grit, your will power, your brain power, your focus, or your cognitive function by taking small steps to improve it everyday. If you don’t, your grit will vanish. For some, maybe it already has! Let’s get your grit back (or improve on what you’ve got)!

The principle you need to keep in mind for this article is…

  • OWNING your brain = The ability to push yourself harder, the ability to stick to diets, and the ability to have that long-lasting motivation.

Ready to own your brain? Ready to get to work?

CHALLENGING THE BRAIN
First, we need to go right to the root of the problem. The problem is that with our day-to-day lives we are border line drones. We do the same things everyday, we eat the same stuff and we maintain the same habits and patterns.

I’m not preaching here. I am no different! I get in my car and drive to work and next thing I know I am in the parking lot at work and vaguely recall the drive. And it’s the same reason I can’t remember if I took my multivitamin 10 seconds after I TOOK my multivitamin. Sound familiar to anyone (…I hope I am not the only one)? We need to stop starving our brains and start challenging them!

To challenge our brains we are going to change neural pathways and synapses by changing behavior and environment. Your brain is capable of this; it’s called neuroplasticity.

Neuroplasticity is not “snake oil”, the next “big thing”, or any sort of placebo-effect. It’s just how the brain works. An abundance of studies are starting to show just how beneficial training your brain can be as you age, and it turns out the adult brain is not a static organ; it is now clear that the organization of brain circuitry is constantly changing as a function of experience or learning.

Now, we are going to go over how you can do this in your daily life depending on how serious you want to get and how much time you have.

Getting Started…Taking Control of Your Brain
Quick and easy brain challenges:
Brushing Your Teeth
– This one is the easiest.  Simply try brushing your teeth with your opposite hand for the next few days. Over the course of a few days you will notice how challenging it is at first and how it kind of wakes you up and keeps the brain from wandering as it is forced to focus on developing this new neural pathway. But it will learn, adapt and get better.

Writing – Memorize a small passage, nothing epic, maybe just a short quote. Every morning when you get to work try writing this passage from memory and with the opposite hand. Same principle as above, notice how on day one you want to rip up the paper you are writing on, but over time it gets easier as your brain grows.

Driving –  Take a new route to work. Drive a different way and force your brain to think about what it is doing as opposed to repeating the same exact thing you do everyday.

Changing Routine – On top of brushing your teeth with your opposite hand, try changing up your morning routine. Whatever you do to get ready in the morning i.e. breakfast, shower, clothes, coffee, etc. Just change up the order. Shower first, or shower last, whatever that case may be try doing your morning routine in the opposite, or random, order.

Applying Brain Power to Mental Toughness
Here are some quick tips on how to really push yourself in spite of pain:

Visualize – If you actually visualize what you are about to go through it helps your brain tremendously. It is not visualizing the pain, but rather the event. Actually walking yourself through the entire thing. Simple visualization builds neural pathways as we discussed earlier. If your brain feels it has already done something, you will be more prepared and better able to cope with exertion pain.

Remember the big picture – There HAS to be a bigger reason that you are working out. For your health? For you family? Whatever the case may be, you need to focus on that when it gets tough. It will help!

10-second Goals – When you are in a tough workout, do your best not to think past the next 10 seconds. ONLY focus on your next two reps or the next 10 seconds. Worry about the other reps and other seconds after this 10-second period. Nothing else exists. Breaking your workouts down into small, micro-goals will help you maintain intensity you never thought possible for longer durations.

There is no doubt that working out is one of the best ways to promote brain health, but you will only get out what you put in. Pushing yourself to the limit will really pay huge dividends. Mental toughness doesn’t come easy, but it can be trained just as any other aspect of fitness.

Do you have any go-to habits to prepare for a mentally tough challenge?

CrossFit Level 1 Certificate Course – April 11th and 12th, 2015

CFL1 WebLogo Wht 2 CrossFit Level 1 Certificate Course

CrossFit Level 1 Certificate Course

Date: April 11th and 12th, 2015

Time: 9 am – 5:30 pm

Location: CrossFit Verve

3344 Walnut St, Denver CO

The Level 1 Certificate Course introduces the methodology, terminology, and movements foundational to CrossFit. The course is comprised of lectures, movement “break out” sessions for hands-on practice, and workouts. These elements enable participants to better apply the program for personal use and to begin training others with CrossFit.

Click here for more information and to register.

Tuesday 150303

As many reps as possible in 11 minutes of:
100 Double Unders
3 Chest to Bar Pull Ups
3 Deadlift 275#(185#)
6 Chest to Bar Pull Ups
6 Deadlift 275#(185#)
9 Chest to Bar Pull Ups
9 Deadlift 275#(185#)

Continue increasing each round by 3 reps until time is up. Score is total reps completed. Tie breaker will be fastest time to finish the 100 Double Unders (be sure to record).

Post to BTWB.

We hear the term intensity quite often in CrossFit.  To the outside person, intensity probably just means moving faster, but in CrossFit it can mean many things.  We scale to make sure intensity is reached.  Whether that means cutting minutes off of a workout or making the weights being used lighter so we can keep moving, our goal with intensity is to keep it as high as we can.  We preach mechanics and consistency as well too, but let’s just for this conversation agree that mechanics are good and they are executed consistently.  Now we can focus on intensity.  

So many times we strive for the RX next to our name in a workout.  I have a love hate relationship, as I’m sure many people do.  I enjoyed our no RX month greatly and hope we decide to do it again.  Here’s a way to look at intensity.  When we bring you to the whiteboard to begin class, we will typically tell you the idea or ideas behind a workout.  Example, “This workout is meant to be a 9 – 11 minute workout with 1-2 sets for each movement for each round.”  With that type of information and knowing what you know, you should be able to come up with a game plan for what weight or how many reps you need to do. We are of course at your disposal so always ask the trainers for guidance, but take the information about the workout and consider what is going to provide you with the best level of intensity.  Doing singles and taking a 30 second rest after each one, probably isn’t going to get the designed intensity of the workout across as well as taking off a few pounds and doing those rounds of 10 in sets of 5.  

If you choose to do a workout as it’s written on the whiteboard and end up finishing what is supposed to be a 9 – 11 minute workout in 20 minutes, the scale that was picked probably wasn’t spot on.  We are impressed with intensity not weight.  Watch the above video to delve a little more into this topic and post your comments.

Reminder, if you are interested in competing for the Verve Regional Team, the Tuesday workout will be used as a qualifying workout.  More information will be provided during the class brief, but know that you must complete the workout for consideration.  

Monday 150302

Row 1000 Meters
20 Power Cleans 95#(65#)
20 Ring Dips
Row 750 Meters
15 Power Cleans 115#(75#)
15 Ring Dips
Row 500 Meters
10 Power Cleans 135#(75#)
10 Ring Dips

Post to BTWB.

Make sure you submit your scores by 6 PM MT today!

Make sure you submit your scores by 6 PM MT today!

So the first week of the Open is just about over.  Remember YOU must submit your scores via your online profile and then we will go ahead and validate them for you.  You have until tonight March 2nd at 18:00 local time to submit your score. Don’t forget.  We don’t put your score in, we simply validate that you got what you got.

The Open will run for another 4 weeks and each Friday will be similar to what last Friday was like.  Depending on the workout and how long it is, we have very limited time but will do our best to get you all warmed up, review all the movements and standards and give you plenty of time to warm up yourself with whatever weights and movements are involved.  Hope everyone enjoyed the first workout and if this is your first Open, what do you think so far?

You asked for it so you got it.  Yoga started yesterday and it seems like everyone really enjoyed it and we had a good turnout. Based on how well it is received we may consider offering more classes at different times and days, but right now plan on it being 8 am on Sundays until otherwise informed.  Please make sure to sign up and if you aren’t able to sign up, put yourself on the wait list and see if someone drops out.  If you do sign up and decide not to go, make sure you cancel your reservation so someone else has the opportunity to join.  

We have a Community WOD coming up next Saturday so be sure and tell your friends.  We ask that Verve members that attend bring someone new with them.  The bigger the classes the better the atmosphere.  We’ve had classes of at least 12 the past two so let’s try and keep that type of interest going.  

Have a great week everyone!  

Sunday 150301

FOO

13 Bench Press (170/115)
Then, complete as many rounds as possible in 20 minutes of:
7 Chest-to-bar pull-ups
77 Double-unders
2 Squat Clean Thrusters (170/115)
28 Sit-ups

Post time to comments or BTW

Easy Chicken Chorizo bake!

Easy Chicken Chorizo bake!

5 INGREDIENT CHICKEN CHORIZO ZONE-FRIENDLY BAKE

Ingredients:

  • ¾ Pound of ground chicken chorizo (8P)
  • 4 cups chopped Kale (4CHO)
  • ⅔ sweet potato (2CHO)
  • 2 T. balsamic vinegar (2CHO)
  • ¼ cup water

Directions:

  • Over medium heat, brown ground chicken chorizo until cooked.
  • While the chicken is cooking, take a large baking dish and add chopped kale, chopped sweet potato, water and balsamic vinegar.
  • Once chorizo is cooked measure out 12 oz and add to dish.
  • Cover baking dish with aluminum foil (this allows the sweet potato to soak in all the yummy juices) and place in oven at 350 degrees for 30 minutes.
  • Remove from oven and let it sit for 10 minutes before removing aluminium foil.  This was super easy and pretty tasty with the chorizo and balsamic vinegar.
  • Add some avocado or a side of nuts to add the necessary fat.

**This made exactly 4 cups.  

**1 cup = 2P, 2CHO, 0F

AWESOME JOB ON THE FIRST WEEK OF THE OPEN!  SO MANY HUGE ACCOMPLISHMENTS, SO EXCITING TO WATCH. Please remember, when inputting your scores, you can only input in 1# increments, no 1/2 or 3/4 pound increments will be allowed. You will have to round down to the nearest whole number (talk to Robyn if you need help doing the math:))

 

Saturday 150228

5 Rounds for time of:
100′ Handstand walk
30 One-legged squats, alternating

Post times to comments and BTWB

Coach Robyn teaching a group of 5th graders from Maxwell Elementary School , the sumo deadlift high pull. Starting 'em young with CrossFit.

Coach Robyn teaching a group of 5th graders from Maxwell Elementary School, the sumo deadlift high pull. Starting ‘em young with CrossFit.

 

So, what’s new chicken poo? Not much chicken butt.

*If you were not able to do Open WOD 15.1 on Friday, chance #2 will be today from 1:30pm-2:30pm. Please sign up on MBO. Please show up close to 1pm so you may warm yourself up and we will be ready to start the workout at 1:30pm. This does not mean open gym goes until 2:30pm, we expect those using open gym to be cleaned up and finished at 1:30pm. Please be respectful of our open gym policy.

*There is no Basic Self Defense Course this Sunday, it will back up again for round two on Sunday March 8th @ 12pm.

*Verve will have it’s first yoga class tomorrow with Molly at 8am. Please sign up on MBO and please bring your own yoga mat as none will be provided.