Monday 120903

Only 9am and 10am classes today at Verve!  See you there!

Start by taking 10% off 1RM back squat, then add 20# (no box)

Back squat
70% x3 reps
80% x3 reps
90% x3 reps +

Then, complete as many rounds as possible in eight minutes of:
12 Dumbell push press, 40# (25#) each
9 Burpees

Post loads and reps to comments and BTW.

You are never too young, nor too old to learn something new!

As a new parent, there are many fears to be faced daily.  We want our child to be safe, be healthy, be cognitively stimulated, etc.  Well, with our multi-faceted history and experience in EMS we both knew the dangers of water and placed a high priority on water safety.

“According to the Center for Disease Control and Accident Prevention, drowning is the leading cause of accidental death for children ages 1-4 in the United States.”  Drowning is a real threat, and sadly, often a silent one.  

Through CrossFit, we found out about ISR lessons and the CrossFit Kids Initiative/Partnership to “achieve [their] mutual goal of preparing children for the unexpected and ensuring that no family ever has to face the horrible fate of losing a child to drowning.”  After some thorough research and personal testomonials, we were excited to start and now 4 weeks later we are watching our fearless baby able to walk into the pool fully clothed and immediately turn herself over and float–she can survive!  It’s nothing short of amazing and I can’t help but want to share it with everyone I meet.

“These lessons work to empower their children with ISR Self-Rescue™ skills – building a foundation for a lifetime of safety, fun and fitness in the water.”  We have been incredibly impressed by our ISR instructor Stephanie, who is professional, personal, and consistently puts us at ease during the progression of lessons, please check out her website here.  If you have any questions about lessons, or our ISR experience, we are happy to share with you! 

— references from:


  1. Erin :

    So cool! Go, Amelie!

  2. Rex :

    This is awesome, thank you for sharing

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