Monday 120924

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Start by taking 10% off 1RM back squat, then add 20#
Back squat (no box)
40% x5 reps
50% x5 reps
60% x5 reps (only)

Followed by,

As many rounds as possible in eight minutes of: 
12 Box jumps, 30″ (24″)
21 Weighted ab-mat sit ups 40# (25#)

Post loads and reps to BTW.

Superheroes come in many shapes, sizes and colors, especially pink!

Okay, here’s a great post dedicated to the women at Verve.  And to all those men and women that lovingly support their CrossFit passion.  Thank you for sharing you [them] with us!  

Courtesy of CrossFit Lisbeth: What We See

“I’m not going to write about how CrossFit changed the way so many people look at women’s bodies … because it didn’t. We still look at women’s bodies the same way … with our eyes. (Duh. You saw that one coming, right? Tell me you did.)

Anyhow, we still ogle and obsess about women’s bodies in this society. And I’m not sure there’s anything wrong with that, most of the time. Women are hot. Admit it. No matter if you’re male, female, gay, straight, bi, left-handed, or color-blind, everyone knows that women are hot. CrossFit doesn’t try to hide that. In fact, most times, we point a big spotlight at it. We look at women but (here’s the key part) we think it’s really cool that they can do shit.

That’s the difference between us and many of the others who came before. They looked at women’s bodies just to look. Aesthetics only mattered, not accomplishment. We look and say “Holy shit, do you know what she can DO?”

And maybe that is the way we changed the way people look at women’s bodies. (Including women themselves.) Now, we all see the beauty in strength. And that’s really cool …”

If you or a friend missed the Hydrostatic BodyFat Truck (aka Dunk Tank) testing a couple weeks ago, we’ll be hosting Rosanne back for a short period this upcoming Thursday, Sept 27th from approximately 7am-12noon.  These limited slots will be at a deeply discounted rate due to training for a new truck on it’s way to Florida.  Check, cash or credit card accepted onsite.  Sign-up sheet at Verve!  Open to the public, so invite your friends.

━ 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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