Friday 110107

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"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

IMG_1093
James, Josh, Lindsay, and Amanda got mad skills on the new parallel bars!

Nutrition seminars;
Saturday the 8th at 2pm
Wednesday the 12th at 7:30pm

Introducing Hot Dogs & Cup Cakes

We've waited until we completed the move into the new space before introducing this program.  Hot Dogs & Cup Cakes was born six months ago as a project that Matt and Adrian Bozman came up with as a collaborative effort to address weaknesses they had.  These deficiencies were considered too great to simply rely on the workout of the day bring them up to speed.

After months of testing, tweaking, and progress completed by Matt, Boz, Cherie, Joylyn, and Mas, the program is ready to be unveiled to all that wish to participate.  The HD&CC program is to be used in conjunction with the WOD, not as a substitute.  We'll develop your athleticism by focusing on barbell movements executed in both maximal efforts and dynamic efforts.  We'll also spend time developing the Olympic lifts and advanced gymnastics skills.  Of course, we'll improve your running efforts at various distances.

This program is not intended for beginners, rather best utilized by athletes who have 3 months or more experience at CrossFit Verve.  Exceptions to this rule will be made on a case by case basis and may require some personal training prior to starting HD&CC.  Furthermore, this program requires a three day a week commitment, no more and no less.  If you can't make it in three days a week, the WOD will be a better choice to maintain the highest level of fitness possible.

HD&CC will be held on a rotating schedule with various times and days of the week.  The first week will be Monday the 10th at 1930, Tuesday at 1930, and Saturdays at 1200.  Any questions, concerns, or clarifications should be directed to Info@crossfitverve.com

The stall mats from Verve 3.0 are on sale and going fast, $25 bucks a pop per mat. Come and get em, cash only! 

━ 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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