Friday 170120

Shoulder Press
1 x 10 at 55% of 1 rep max
1 x 8 at 60% of 1 rep max
1 x 6 at 65% of 1 rep max
1 x 6 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max

Every minute on the minute for 12 minutes:
Odd = Strict toes to bar
Even = Strict dips on rings or p-bars

Post loads to comments or BTWB

Team CrossFit S&M (it stands for Stan & Mick, get your heads out of the gutter)

Team CrossFit S&M (it stands for Stan & Mick, get your heads out of the gutter)

Team Practice Safe Sets

Team Practice Safe Sets

Team Just The Kip

Team Just The Kip

Team Oldies But Goodies

Team Oldies But Goodies


And Verve’s first official Open Team Cup has gone live!!!

Did your phone start blowing up around 7:30pm Thursday night? Did you check social media and see begs and pleas to join a team? That’s because we have 4 teams with 4 captains and co-captains ready to recruit you for some extra fun during the 2017 CrossFit Games Open. 

How does it work? 

First you must be signed up for the CrossFit Games Open. You can click here to register. Second, you pick one of the 4 teams to be a part of. During the 5 weeks of the Open each team will earn points based on several things:

a) Every team members that posts a score for the Open workout of the week gets a point. Placement and score is of no concern. Just that the workout was done.

b) With that said, we like high scores, so the top 3 male and female RX scores and the top 3 male and female scaled scores will earn additional points for their team. 

c) Teams can earn points for their team spirit. So if your captain and co-captain want you to sport red and blue for a workout. . . suit up in red and blue. The team with the most members showing spirit earn points. 

d) As we did last year, there will be two athletes of the week, one male and one female. The athlete of the week is chosen based on their effort, their enthusiasm, their sportsmanship. . . these awesome individuals will earn more points for their team. 

e) Taking and passing the judge’s course will get points for the team. Click here to take it.

Overall it’s important to note that earning points for your team has very little to do with how you actually perform in the Open workouts. So no one should feel as though they are not good enough to be on a team or that they have nothing to offer. Being an active team member is all that’s required. . . and that you sign up for the Open. 😉

How do you pick a team?

That is entirely up to you. These folks are working hard to recruit, so if they talk to you and you want to join their team, simply put your name (legibly) on their team clipboard (located on the front desk). If no one talks to you, no worries you are free to choose whichever team you want. Look over the clipboard, see who is already on board and add yourself to the list.

  • YOU must write your own name on the team clipboard, you may not have someone write it for you. 
  • Once you write your name on a clipboard you may not switch teams. 
  • Recruiters may use any means necessary, including bribery. But again, names may not be stolen from one clipboard and placed on another. 

What is the point of all this?

At the end of the Open we have an additional workout on the 6th weekend. After that we will tally all the points, the team with the most points will earn a homemade trophy, bragging rights, and a Verve sponsored social event to celebrate at. 

Why should you participate?

I think the better question is why not?


  • CrossFit S&M- Captain: Mick Lewis, Co-Captain: Stan Sloan
  • Practice Safe Sets- Captain: Jen Kates, Co-Captain: Danni Brooks
  • Just The Kip- Captain: Garret Mueller, Co-Captain: Anna Dolezal
  • Oldies But Goodies- Captain: Robyn Kunick-Bosch, Co-Captain: Ali Nichols

Lastly, stay tuned for more details over the next several weeks. We will post schedule changes related to the Open workouts and additional details. 

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