Friday

For time: 

100 Thrusters (40-45% of 1RM)

Here's the catch:  Every time you drop the bar, you have to do 15 pull-ups.  
 
Post time to comments.

031

Monique during "Murph".

October Foundation will start Monday, October 5th at 7:30pm . 

Our Foundations Program is for individuals that want to ramp up into our fast paced group CrossFit classes by learning the majority of the movements that we commonly do during our workout of the day(s).  This program will meet 3 days a week for 4 consecutive weeks, with a limit of 8 people per class. The movement curriculum is sequential and attendance to all sessions is fundamental to gaining the necessary proficiency and preparation for our group workout of the day classes.  Oh, not to worry, you'll get a workout at the end of every Foundations session.

This is a great opportunity to take advantage of our refer a friend program.  Refer a friend who becomes a member and get half-off of your next months dues.  This is a perfect time to nudge that friend who has been wanting to or  is hesitate about trying out CrossFit.  Our next course starts October 5th. 

During the Foundations classes, we are going to have 12 sessions to get to know our new athletes.  We will be conducting assessments in order to understand fitness goals, personal goals, current health, concerns or up and coming competitions.  Once we have some understanding of individual needs, we can help achieve goals.  Additionally, we will deliver a comprehensive understanding of the CrossFit program.  We'll introduce and refine technique and discuss range of motion requirements for the following movements (but not limited to):

• Squats: air squat, front squat, overhead squat, back-squat
• Presses: shoulder press, push press, push jerk
• Deadlifting movements: deadlift, sumo deadlift high pull, ball clean
• Olympic movements: clean and jerk, snatch
• Gymnastics: pull-up, push-ups, burpees, ring dips, muscle-ups, Handstands, l-sits etc..
• Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping.

Please understand that all movements have modifications and we are happy to work with all abilities.  New members are invited attend nutrition discussions to become familiar with our way of eating – The Zone and Paleo concepts.  Though you don't need to follow a nutritional program to be a part of CrossFit Verve, we want you to look and feel good, so we want you to get in the Zone.

The cost for this month program is $200 and our next Foundations starts October 5th at 7:30pm and meets Monday,Tuesday and Thursdays at 7:30pm, last class of the month is October 29th.  You will be working out during all these classes.  This class is mandatory in order to move on to the group classes.  However, it is not limited to new athletes.  If you are a current member and would like to participate, please talk to Cherie.  If the schedule time and dates do not work for you, or you are on a fast track to get into the WOD (workout of the day). We offer four personal training sessions at $65 per session to get you ready.

Comments

  1. Amanda :

    Monique, you’re awesome!

  2. Monique Orthober :

    Thanks chica!

  3. Yes! Lookin’ strong Monique!
    btw, just sneezed. Ow. My abs.

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