Friday 100204

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Deadlift 3 – 3 – 3 – 3

Followed by;

21-18-15-12-9-6 reps for time of:
Walking lunges
Ring dips
Sit-ups (tips to toes)

Post time and loads to comments.Joylyn
CrossFit Verve introduces a new trainer, Joylyn Godinez.

Joylyn hopped over to the dark side as a Verve trainer, after two months of interning and completing her CrossFit Level 1 certification.  She has been an athlete here at Verve for over a year and CrossFitting even longer.  Here's what Joylyn has to say about CrossFit.

What is Crossfit all about to me?  It's become a community (I couldn't imagine my life without) of people, ideas and passions for fitness.  A commitment to making each day better than the last, growing stronger physically, mentally, emotionally, and personally.  When I was first introduced to Crossfit at the firehouse several years ago, I was immediately destroyed and hooked.   Although some days were pretty rough, some were great and I believe you are always better for trying.  When my husband and I joined the Verve family, we found a welcome home full of great training, information, and encouragement.  Armed with new nutrition knowledge, training and friends, we've made huge gains in our fitness and built a lifestyle based on our health.  We both love the Colorado outdoors, hiking, snowshoeing, skiing, and laughing at ourselves.  I presently have the Crossfit Level One Certification, and Gymnastics Certification, and I'm always looking to learn something new.   Crossfit has made my life healthier, more challenging and more fun, and I want to share every bit of it with you.  When I'm not at Verve, I'm a Firefighter/Paramedic at Mountain View Fire Protection District.  I'm pretty much a local kid with lots of family nearby, my fantastic husband and I have two rambunctious mutts named Darby and Doso. I also have a terribly embarrassing habit of crying (alot) whenever I laugh.

We are so happy to have her smiling and "crying" face training at Verve, welcome aboard.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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