Friday 130607

For time:

Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead, 40# (25#)
50 Toes to bar
100 foot Walking lunge with plate held overhead, 45# (35#)
150 foot Sprint

Post time to comments and BTWB.

Matt has won this region everytime he’s competed and will be returning to his 6th straight CrossFit Games next month!

Fun stuff going on this weekend.  Saturday brings our Free Intro Class at 8am, so if you have some friends or family who’ve been wanting to try CrossFit out, bring ’em on in and let them have some fun with our CrossFit Verve family.  Sign up on MBO!

Looking for a nutrition plan that will help you maximize your strength gains this summer?  Join us this weekend at CrossFit Verve for the OPENutrition Challenge on Saturday and Sunday 12pm -3:30pm.  Come try a whole foods approach to optimizing performance and body composition! We will also be covering eating psychology, how stress undermines your best intentions with food. This event is open to athletes from all affiliates.  Winners will be determined from pictures, and body composition changes as measured in the Hydrostatic BodyFat Test.  Prizes include a free month of Verve membership, free Verve gear, and a goodybag of loot!  You’ll receive some awesome support through the 5 week challenge.  Sign up here!

Also, please consider joining us in supporting a great cause with the second annual Run With The Big Girls 5K Run/Walk/Crawl.  All proceeds go to Luke and Bridget Ahfield (our CrossFit family in Illinois) and the expenses they have related to intensive therapy for their daughter Jordyn.  This will help cover the therapy costs themselves and travel expenses.  

This virtual 5K can be done anywhere, anytime.  You run it when it’s convenient for you.  You don’t have to go to Texas or Kentucky or Missouri.  By the way, those are just a few of the states that will be represented so far with our 5K!  We’ll be hosting it on Sunday at our Endurance Fun Run at 8am.  Sign up here!



  1. Michael W :

    Just fyi, the link for the nutrition challenge takes you to the website for the 5k run.

  2. CrossFit Verve :

    All fixed, thanks for the heads up Michael! See you there!


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