Monday 150629

Shoulder press

Bench press

Post weight to BTWB

Shale pulling 500 off the ground!

Shale pulling 500 off the ground!

Alright folks tonight start the next 6 week cycle of our 5 PM specialty hour.  We are bringing back an oldie but goodie,  Hot Dogs and Cupcakes.   Classes will be Monday, Tuesday, and Thursday at 5 PM.  The workouts will  be up on the HD&CC whiteboards should any of you want to do the programming but be unable to make the 5 PM class time.  Remember, we ask that you have at least a year of CrossFit under your belt and know your 1 rep maxes for back squat, front squat, deadlift, and bench press.  The classes will be structured  in a way so that we can fit all the programming into an hour.  This means that most of the major and accessory lifts are going to be going off on send offs.  This just means that you’ll have to be lifting on the 2:00 or 3:00 minute.  Don’t worry, we’ll explain it all to you in class and for those of you doing the programming on your own, grab a coach if you have questions.

This coming Friday we will have an abridged schedule.  Due to the fact that most companies will be observing the 4th of July Holiday on the 3rd, we are going to shorten our schedule like we do with most major holidays.  Below are the class times we will be offering.

7:30 WOD
9:00 WOD
10:00 – 11:30 Open Gym
11:30 WOD
12:30 WOD
1:30 – 3:00 Open Gym

Saturday and Sunday will be our normal schedule except we won’t have Yoga at either 8 am or 11 am.

Remember we have a bunch of upcoming events happening at Verve in the coming months and Saturday posts are your go to for things that will be happening soon.  Here’s an extra reminder that the O2X summit challenge sign up sheet is at the front of the gym.  If you’re interested in participating please fill the sheet out and I’ll email you information on how to sign up.  We have been given some discount codes as well, but I’m not quite sure how many more uses the codes have so if you’re interested please sign up soon.

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