Monday 171113

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

Rest 5:00

Then, every 2 minutes x 5 rounds:
2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s heaviest lift

Post loads to comments and BTWB

Paul getting the evening classes ready to clean & jerk.

 

 

 

 

 

 

 

 

 

 

 

Verve will have a few visitor’s in the gym today, along with A TON of stuff happening this week and next:

*This morning, during our early Open Gym time (10am-11:30am) folks from CrossFit HQ will be filming some videos. They will need the gym to be quiet. During this Open Gym time we will not be playing music, we will also ask that you not drop bars or use the assault bikes. We apologize for this brief and temporary situation. 

*This afternoon Zac from Ten Performance will be at Verve during our lunch time classes with samples of his products. You can check out his website and learn more about his products by clicking here.

*This Wednesday evening, the 15th @ 7:30pm, Paul delivers his third and final nutrition talk. It’s free for Verve members, $10 for non members. Everyone can sign up in MBO. 

*This Thursday, the 16th, Chris Juestel will be at Verve throughout the day with his mobile Bod Pod. Get some important body metrics now, Verve will be getting ready to have two nutrition challenges and you will want these benchmarks for comparison. 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. 

*This Saturday, November 18th @ 8am, Verve is hosting a FREE CrossFit Kids Open House! We will have another one on Saturday November 25th @ 8am. 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.

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 info@crossfitverve.com. Please let us know 1) how many kids, 2) ages, 3) which days they will be coming. That’s it!

*This Saturday and Sunday, November 18th & 19th, Verve will have open gym only. There will not be any scheduled WODs. This weekend is the MBS Turkey Challenge and literally EVERY SINGLE Verve trainer is competing, along with a hefty number of Verve athletes. Verve will be well represented all weekend, so stop by the event at MBS CrossFit in Broomfield to cheer these folks on. Please sign up in MBO for our open gym times. 

*Next week is Thanksgiving. We will have an abbreviated schedule Wednesday night, all day Thursday, and all day Friday. Please check MBO for the updated schedule and sign up for classes. Verve members with “Sprint only” memberships are welcome to join the WOD classes on Thursday and Friday. 

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