21-15-9 Reps for time of:
GHD hip extension
*Perform 50′ handstand walk after each round.
Post time to comments or BTWB
TEAM UP FOR EMILY!!
Just as we promised on our teaser on social media, here are the details for the fun, in-house competition next weekend.
WHEN: Saturday, April 30th.
7:30am -Warm-up (you are on your own to warm your team up!)
8:00am – First workout will begin. You will be doing one workout per hour for 3 hours.
11:00am – Competition ends and we all go and have a celebratory brunch!
11:30am – 12:30pm – Open Gym – Yep, we are still going to have Open Gym for those of you that want to do your own thing. Regular classes will not be taking place being as how the competition will be the only event occurring.
WHO: Teams will consist of 4 people, 2 men and 2 women. You can invite CrossFitters from outside of the gym, but they need to be CrossFitters to decrease the risk of not-good-craziness.
**We recognize 3 hours on a Saturday is a big commitment, so if one member needs to go, you can switch them out with a same-gendered replacement.
HOW MUCH: $10 per person or $40 per team! We cannot charge your MindBody account, so check and cash only will be accepted. Checks can be made out to CrossFit Verve (not to Eric Clancy if that is what he tells you)
**YOU CAN START SIGNING YOUR TEAM UP ON MONDAY! WE WILL HAVE A SIGN-UP SHEET AT THE FRONT DESK. You can pay at that time or the day of the competition.
WHY: Verve is always so amazing at supporting its fellow community members, and Emily is representing us at Regionals! It is not cheap to travel to Regionals! Aside from registration fees and basic travel expenses there are rooming expenses, additional food, clothing, and supplements. We want to ease that burden as much as possible. Plus, if you have never competed before, this is a great way to get your first one under your belt!
**The 3 workouts will be based on previous years’ Regional workouts. There will be 2 options for the workout you choose, Option A and Option B. You will choose the option that best suits your team members’ abilities.
**There will be no official judges, but instead head judges walking around eyeing your every move!
**There will be no official prizes awarded, just AWESOME bragging rights at Verve, which are worth a lot. We want to emphasize the fun factor for this competition!
**We will be releasing Workout #1 on Monday, #2 on Tuesday, #3 on Wednesday so you can strategize with your team.
– Denver Flea AND the Train to Plane party will be taking place on Saturday, so anticipate a little parking mayhem and plan accordingly.
– Yoga is on Sunday at 11am!!
-If you have enjoyed Sprint and would like to add it to your membership or want to switch your membership, please e-mail Danni – email@example.com and you will be charged on your next billing cycle!