Take 20 minutes to establish a 3 rep max hang power clean
Then, 3 rounds for quality:
5 Deadlift + 5 bent over row + 5 hang muscle clean + 5 shouder press @ 40% of today’s 3 rep max
Post weights to BTWB
Our CrossFit Verve community is great at rallying around a cause, well now it’s time to rally for a friend. Sarah Devito, besides being a long time member of Verve, has been a long time friend to many of us. She is now battling cancer and we at Verve plan to make sure she knows she is not in this battle alone.
On December 12th CrossFit Verve will host the “It Takes a Team Challenge.” This will be a 1 day team competition with 100% of the proceeds going to Sarah. We are opening it up to 32 teams made up of 3 men or 3 women. There will be 1 division, workouts will be designed for all CrossFit skill levels to participate.
The competition will feature 3 workouts taking place throughout the day. We will kick the party off at8am and close out around 3pm. Registration for this event will begin Tuesday November 10th at 9am. You can create teams with athletes from other gyms as long as they are same sex teams of 3 men or 3 women. The entree fee for the competition is $120 per team, again, with all proceeds to going directly to helping Sarah with medical costs during fight with cancer.
We are working with several CrossFit related vendors as well as local vendors in the neighborhood for ways to make the day as fun as possible. There will also be an after party, details TBD. We will also be posting a registration for volunteers and judges. If competing is not your thing, we can still use your help to make the day run smoothly.
This competition will be fun but more importanly it will be benefiting a cause that hits far too close to home for too many of us, helping a friend battle cancer. Let’s make this event a success, so grab two friends, mark your calendars, and get signed up to throw down. This event is designed to bring us together to work hard and break a sweat. To rally behind those that are important to us and show that it really does Take A Team.
Check out our social media pages as well for more information. Again, registration will go live Tuesday November 10th @ 9am. We will have the link posted on the blog, Facebook, and Instagram. Please let us know if you have any questions or would like help in any way. Email me at email@example.com and I’ll be sure to get back to you.