Monday 100627

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Back squat 5, 5, 5+ reps @ 65%, 75%, 85%
(Please enter your numbers on start page and print out worksheet)

Six rounds, 21 – 18 – 15 – 12 – 9  – 6 for time of:
Deadlift, 185#/120# (35% of 1RM)
Wall ball shots, 20#/14#

Compare to: 100310

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Domoni Alexander Sectional 2010
CrossFit Verve is happy to welcome Dom Alexander

My name is Domoni Alexander, I was exposed to health and fitness at a young age by my very energetic mother. She taught me that dedicating your life to physical fitness would provide life-long benefits. Through knowledge and passion I strive to share that ambition, motivation, and drive with others. At a young age I participated in sports such as wrestling and softball. In college I took courses in Nutrition, Boxing, Body Conditioning, also multiple courses in Biology.

Before CrossFit, I was an avid Gold’s Gym, 24 hour fitness member. I believed that I knew what it meant to train hard and workout with intensity. Crossfit has redefined working-out for me. I had never experienced anything like it and I immediately fell in love.I have improved in so many areas in regards to my fitness in yet there are still many feats to conquer. Health and fitness is my passion, my love and I put my Crossfit training regime and diet as a high priority in my life.

I believe that success in these areas can only be gained through discipline and hard work. I pride myself in leading by example. By being physically fit you are contributing to the longevity of your life. The benefits can be powerful and will be life changing.Through my training, I would like to motivate and inspire others to value and prioritize a healthy lifestyle through Crossfit’s principles. Through patience, motivation and knowledge, I plan to inspire and hold accountable others to attain their personal fitness goals.

Crossfit Level 1
NFPT Trainer
USA Weight Lifting Sports Performance Coach
Coach Wilkes Olympic Lifting Seminar

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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