Friday 150619

As many rounds as possible in 30 minutes of:
12 Walking lunge steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post reps to comments or BTW

Dana and Jen getting "gymnasty"

Dana and Jen getting “gymnasty”


For those of you that aren’t aware (there probably aren’t many of you) we will be hosting an i99 Fit Level 1 Gymnastics Seminar Sunday, June 28th from 12p – 3p.

What athletes should attend?
-Athletes looking to improve their handstand holds, push-ups, and walks
-Athletes looking to link more than 2 – 3 kipping pull-ups or increase their pull-up stamina
-Athletes looking to create a solid base for efficient muscle-ups
-Athletes who would like to see and receive feedback and video analysis of your movement

As you can see, pretty much any level of athlete should attend.  Until you win the CrossFit games (and not even then), you are not too skilled to work on/refine the basic movements!  You may say to yourself “I already have ….. movement, I don’t need to attend the Level 1”.  This is a dangerous mindset.  At Verve, the coaches have the opportunity to sit in on many certificatons offered by CrossFit.  I speak from experience in saying that I gain so much by hearing the same concepts presented by different people.  This seminar is a great opportunity to learn about the basics of movement presented by coaches that are some of the best in their sport and are bringing that experience to the CrossFit arena.

Here are some of the testimonials of athletes that have taken the seminar:

Handstand walking cues that have really helped me: 1. tuck your chin, and look at the floor with the top of your eyes 2. Pretend there are tooth picks taped to the back of the legs so that they straighten. 3. Heels together, it helps tighten the posterior chain. Thank you @i99fit & @vanvleetd for all your time coaching us @prburke! TAG your friends that need some TIPS for walking on their hands!

Andrea Ager

This Sunday, May 25th is going to be a day NOT to miss. There will be several coaches from i99 in addition to a handful of games/regionals athletes. Last Sunday I was blown away at how much I got out of their workshop. Definitely don’t miss!

Pat Burke

Take a minute, check out their website  If the information sparks your interest, sign-up here!  We have just ended the competition season and NOW is the time to start working on our goats. Go to the seminar, create a gameplan, and KILL the 2016 Open season.

If you have any questions or feedback, shout out in the comments below!



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