Monday 130114

Date:

Share:

For time:

50 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 1 ascent

Post time to comments and BTWB.

Synchronized handstand walking….how was gymnastics class?

CrossFit Verve will be starting up the Kids Program again for the new year!  Our Winter Break Camp was a huge success.  The Kids program will be offering a Free class this Saturday January 19th at 9:00am.  We will have two groups for your children: Cheetahs, kids 7 to 12 years old and Bobcats, kids 3 to 6 years old.  Please sign up on MBO,  If you have any questions, please email mas@crossfitverve.com 

Our free Nutrition Workshop is this Tuesday, January 15th at 7pm.  Open to everyone, we hope to see you there!  Please sign up on MBO.  We’ll also have a short introduction regarding our Nutrition Coaching Program and the upcoming Nutrition Kick-off this month.

Also, our Athlete Interest Clinics this week are up on MBO for Verve athletes to get signed up and participate with our amazing coaches.  The feedback from our previous sessions has been a huge hit, let’s keep having some fun!

  • Thursday, January 17 at 11:30 Handstand/handstand walking clinic with Emmalee.
  • Saturday, January 19 at 12:15 Tumbling, tucks, and flips with Mas and Ryan.
  • Sunday, January 20 at 8am Pose running with Slaughter and Nate. 

━ 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...
Previous article
Next article