Monday 171204

In 15 minutes build to a heavy 1 rep snatch

Rest 5:00 then,

Every 2 minutes for 5 rounds:
1 x 3 position snatch (hips, mid thigh, ground) @ 55%, 60%, 65%, 70%, 75% of today’s heaviest lift

Post loads to comments and BTWB

Walt is laser focused on his positioning during some snatch work.


Remember we are hosting a Level 2 Seminar this weekend. We will have one 7am class on Saturday and one 7am class on Sunday. Verve will then be closed for the remainder of the day. See MBO for the schedule and to sign up for class. 

Did you grab a tag off the tree in Verve’s entry way?? “Fill The Empty Stocking” toys need to be brought to Verve, unwrapped, by this Friday December 8th.

Who is ready for some chili?? Who is ready to cook said chili?? Verve’s second annual chili cook off will be Saturday December 16th from 1pm-3pm. Click here for all the rules (for both taste testers and cooks) and make sure to email me ( to let me know you plan to be a cook. Just so you all know, Barb has sent in her email and she is fully prepared to take home top prize. So, who thinks their chili can take hers?

Saturday December 16th is also our next “Bring a Friend to Verve” day. We invite you to bring family, friends, co-workers. . . anyone that has expressed even a tiny amount of interest in CrossFit (or hasn’t and so perhaps you have to tell them you are going for pancakes and instead show up to Verve), let them try out a class for free. The workout will be easily scaleable to meet any and all needs and current fitness levels. This free class does not include open gym. Sign you and your buddy up in MBO. And maybe come back by a bit later to have them help taste test the chili too. 

Speak Your Mind