Friday 140103

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Push Jerk 1-1-1-1-1-1-1

Post weights to BTWB.

Chris, new to Verve, but not Olympic lifting.

Some happening going on at Verve this weekend and next week:

Hydrostatic BodyFat Test Truck will be at Verve on Saturday, January 4th.  Sign up for your test here.  Payment upon arrival with Rosanne, via cash/check/credit card.  Walk-ins welcome, but subject to schedule.  This is open to anyone and everyone, not just Verve members, so take advantage and get some accurate numbers to start off 2014 right!

Initial test is only $49.00 Subsequent retests are $35.00

I’m going to be erasing the Goals and Accomplished board on Sunday.  If there is anything you’d like to add or take note of please do it by Sunday. The new board will be ready for 2014 goals on Monday.

We have our first Free Intro Class of the new year this Saturday at 8 am.  If you have friends or family that have interest in starting CrossFit, this Saturday’s intro class will be a great way to start.

Our Foundations classes also start new next Monday at 7 Pm.  Please let us know if you have any questions about the Foundations classes or the intro classes.

 

━ 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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