Monday 170717

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For time:
500m Row

Then, 5 rounds:
5 STO, 155#(105#)
7 Front rack lunge steps, 155#(105#)
9 Burpees over the bar

500m Row

Post times to comments and BTWB

Erin and Jackie making easy work of Saturday's partner WOD.
Erin and Jackie making easy work of Saturday’s partner WOD.

Speaking of partner work. . . .

Ladies, Femme Royale is coming at you fast. It’s Saturday August 19th. If you’ve been thinking about it, think no more. Grab a buddy and get signed up. If you are worried about what you may or may not be able to do physically, FR has 3 divisions you can sign up for: For Fun, 50/50, and RX. The workouts have already been announced, so find the best division and get your practice on. 

To register, click here.

To see workouts and movement standards, click here.

Gentlemen, we haven’t left you out. Verve is hosting a Bro-Down on Sunday August 20th. It will be the same format and workouts from the Femme Royale with weights adjusted for the men. We will only have 2 divisions: Open and RX. Registration for dudes is $40 per team. Because this in house competition is being put on just by Verve and just for Verve dudes, the registration money is going right back to prizes for the winners, 3 podium spots per division. 

To register, go to Verve’s square system and make the purchase. Be sure to put team members names and team name in the notes. 

*Verve will not have any classes or open gym times during the weekend of Femme Royale and Bro-Down. So if you want to get in some fitness, get signed up for one of the events. 😉

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Sunday July 30th Verve is excited to host a workout in support of Verve’s own Frank Moore and his non profit charity CellCycle. Frank founded the charity CellCycle last year after his 6 year old niece was diagnosed with childhood leukemia. This is a family run operation where 100% of money raised is donated to individuals affected by blood cancer. 

We will have a free workout at 10am and 11am. Following the 11am WOD Whole Foods will be on site providing snacks and refreshments. The workout will be written for any and all to attend and be easily scaleable to meet any individual needs. We simply ask that instead of any drop in fees, you donate to CellCycle. Frank will be on hand to help take donations, and there will be a family present with a story to tell about their fight with cancer. 

All are invited, so bring family and friends and help support a great cause. For more information about CellCycle click here. 

 

 

 

━ 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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