Monday 171106

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 @ 60%, 65%, 70%, 75%, 75% of today’s heaviest lift

Post loads to comments and BTWB

Raise your hand if you are excited about kids doing CrossFit!!!











Folks!! Verve is hosting a FREE CrossFit Kids Open House! This will give everyone with kids (members, friends, family of members!) an opportunity to bring their younger ones to the gym and let them have some fun with special guest, Coach Haley D. Hopefully we can get them interested in fitness and hanging out at Verve with a regular CrossFit Kids program in the future!

When: Saturday 18th and Saturday 25th
Time: 8am-9am
Who: Kids ages 4-12 years old
How to RSVP: You can comment in the FB Verve social post or send an email to Please let us know 1) how many kids, 2) ages, 3) which days they will be coming. That’s it!

Got a question?? Again, you can comment in Verve social or send an email, we will get you taken care of.

-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

-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 16th- Chris Juestel and Mobile Body Metrics will be at Verve with their Bod Pod technology to provide body composition testing. Want to sign up? Click HERE, scroll down the page to the November 16th date on the calendar, you’ll see CrossFit Verve.  Click the date and you’ll be given instructions on how to sign up for the test. We have 2 time blocks for the day, one in the morning and one in the afternoon/early evening.  Chris is open to being here throughout the day, if the demand warrants it, so please email him through his site should you have a question about another time slot during the day.  The price for the test is $50. Follow up sessions within 6 months are $40.  We have already planned for additional visits approximately every 3 months. 

-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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