Monday 171030

In 15 minutes build to a heavy 1 rep clean and jerk

Rest 5:00

Then, every 2 minutes for 5 rounds:
2 Cleans + 1 Jerk @ 55%, 60%, 65%, 70%, 70% of today’s heaviest lift

Post loads to comments and BTWB

It’s a Monday night squat party!

-November 5th- Daylight Savings Time, be sure to set your clocks back an hour.

-November 11thVerve In The Community Event!! Verve will be volunteering with “A Little Help”. A Little Help goes into different communities and helps senior citizens with basic chores including maintenance, cleaning, organization, and yard work.

  • TimeSaturday, November 11th from 8am – 12pm
  • How: Click here for details on where to meet and to register 
  • What:
    • First, we’ll be meeting at 8am at South High School, 1700 E Louisiana Ave on the north lawn.
    • Second, bring any gardening tools, rakes, or gloves, along that you think may be helpful. We will also be transporting many bags of leaves from each home so make sure someone in your group has a car/truck that is up for transporting bags of leaves!
    • Third, remember to dress in layers. It starts out cold, but warms up quickly!
    • Lastly, please tell your friends and friend about us by email, on Nextdoor, or through our social sites!
  • FAQs
    • We split into group of 6-10 and will have a team leader for the group.
    • We’ll have coffee and donuts sponsored by City Donuts and Pablo’s Coffee in the morning.
    • If we have bad weather, we’ll complete our indoor jobs and save our outdoor work for our regular volunteers. Please plan to join us at check-in rain or shine.
    • Wear clothes that are comfortable and can get dirty.
    • Groups can carpool from South High to the jobs we’ll be assigning. 
    • Most teams will be going to 1-2 homes and work should be completed by noon.

Tell Your Friends! ***NOTE: YOU MUST REGISTER ON THE WEBSITE IF YOU PLAN ON VOLUNTEERING.

-November 15th- Paul finishes up his 3 part nutrition series with his 3rd and final nutrition talk. The talk will begin @ 7:30pm. This talk is free to Verve members and $10 for non-members. Everyone can sing up for this talk in MBO.

-November 23rd- Thanksgiving Day, stay tuned for an abbreviated schedule.

-The weekend of December 9th-10th, Verve will be hosting a Level 2 Certificate Course

The Level 2 Certificate Course is an intermediate- level seminar that builds on the concepts and movements introduced at the Level 1 Certificate Course. 

This course is ideally suited for any CrossFit trainer serious about delivering quality coaching. Students enhance their understanding of the CrossFit methodology, program design and implementation, and they advance their skills while coaching others in movements and workouts. Students need to come prepared to be heavily engaged; each leads individual and small-group training sessions, and classroom sessions are discussion-based. Peers and instructors provide feedback and evaluation.

For additional information and to register, click here.

 

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