Friday 151211

10 Rounds for time:
250 Meter row
10 Chest to bar pull-ups
200 Meter run

Post time to comments or BTWB


Have pain in the bottom of the dip?  Catching a muscle up? During the bottom of the push-up? To build on Monday’s post regarding elbow pain and to start the conversation about pain in the pec and front of the shoulder, Roop has come out with some great mobility drills to open up those shoulder and relieve some of that elbow pain.  You have seen a couple of these before and there are many new drills.  Take a 30 minutes to watch this video and put some of these drills into practice!  If you’re competing tomorrow, these are some good drills to help get max reps in some of those workouts!


-There will be no classes on Saturday due to the IT TAKES A TEAM Challenge.  If you have time, please feel free to stop by, cheer your fellow Ververs on, and get in on some the sweet raffle prizes to benefit Sarah Devito!


  1. Pottsie :

    No classes on Saturday, but there are classes on Sunday, right? This post mentions Sunday.

    • CrossFit Verve :

      Thanks for the heads up, Cat! You are correct, it is Saturday, we have made the correction. Sundays classes are at a normal schedule.

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