Friday 130823

Four Rounds for time of:
50 Double Unders
10 Clusters 135#(95#)

Post time to BTWB

Partner wheel barrel races? Why not.


​New Foundations Class Starting on Monday.

We will be starting the next foundations class on Monday evening at 7 PM.  The classes are Monday, Tuesday, and Thursday for two weeks. We've been seeing great turnout for the new foundations classes, which is great for helping us develop out community and allows new athletes to join the regular WODS after foundations already knowing a bunch of people.  As always if you see new faces be sure to introduce yourself and welcome them to Verve.

Strength Specific Seminar on Monday September 2nd.  

Another reminder  to sign up for the Strength Specific Seminars Silver Level Seminar at CrossFit Verve Monday, September 2nd.  

  • Here's what you can expect:
  • Small group discussion on the finer points of the 1st, 2nd, and 3rd pull of each of the lifts.
  • Tips on how to program assistance exercises for individual athletes
  • Coaching exercises for coaches and personalized exercises for competitive athletes
  • Written exam and explanation of questions and their correct answers
  • Complimentary weightlifting straps
  • Strength Specific Seminars Silver Level t-shirt
  • Personalized Silver Level certificate

Finally, an article from the New York Times on why dry rubs are better than marinades when it comes to grilling.  And you thought it was only going to be informative information about happenings at the gym.

Click HERE for the full article. 


  1. Greg :

    What's a cluster?

  2. Dustin :
  3. Ali :

    Remember that time during the 5:30 am class when we thought a cluster was a power clean + front squat + thruster?!  (**cough Luke**). hahaha!

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