Monday 180205

In 10 minutes build to a heavy 3 rep Deadlift
* Accumulate 10 – 15 seated box jumps during the 10 minutes

Rest 5 minutes
Then, 3 Rounds for time of:
20 Deadlifts, 185#(125#)
20 Box jump overs, 24″(20″)

Post loads and times to comments and BTWB

Anahita and Jenn showing how that team work makes the accessory work, be a dream. . . ??? Or something like that.

Holy activities Batman!! We have so much stuff happening that you folks NEED to know about!!

*The BodPod is coming back*

Thursday February 15th Mobile Body Metrics will be parked out front of Verve again. They were last here 3 months ago. We’ve asked them to come to Verve quarterly to give you guys the opportunity to see the progress you’ve made throughout the year. Have you made some changes to your workout routine, diet, sleep, etc? Are these changes taking you in the right direction? This is an easy, convenient way to help answer that question. Click here to go to their bookings calendar and get signed up. $50 for first time testing, $40 if this is a re-test.

*The CrossFit Games Open starts February 22nd. . . which means so does Verve’s Open Team Cup!!*

The Open Team Cup is back this year. We are making the Open an in house competition between 4 teams. Want to get in on the action? 

1- You must first sign up for the Open. Click here to register. Please be sure to pick CrossFit Verve as BOTH your TEAM and your AFFILIATE.

2- Make an appearance at the Draft Party Saturday February 17th, 1pm-3pm. It’s at the draft party when all teams will be picked. There will not be any recruiting to teams this year in the weeks leading to the Open. You must be signed up for the Open by the 17th to be eligible for the draft. Teams will be picked via the draft and finalized on the 17th. 

The draft party will take place after open gym. We will have drinks, food, corn hole, and of course. . . . THE DRAFT!!

3- Get excited and pumped to represent your team for the next 5 weeks. 

*Open Skills Workshop*

Barbell cycling, gymnastics efficiency, pacing vs going all out, etc. Saturday February 17th, 9am-12pm Matt Chan will be helping answer these questions and more to get you prepped for the Open. This is not a sit down Q&A, this will be several hours of moving and practicing. Per Matt, “We WILL do a lot of moving, so no additional workout is needed.” This workshop is open to Verve members at no charge. Non Verve members will need to pay a drop in fee. Please sign up in MBO for this workshop.

*We are hosting the CrossFit Aerobic Capacity Specialty Course*

This is a one full day course, at Verve on Saturday March 24th. The Aerobic Capacity Specialty Course is appropriate for all CrossFit populations ranging from the day-to-day CrossFitter to the competitive CrossFit athlete looking to create a more robust and efficient aerobic system. Coach Chris Hinshaw details how he integrates various training methodologies into CrossFit programming to maximize overall athletic performance. Participants leave with a better understanding of how to develop their own cardiovascular “engine” and apply this knowledge to a training scenario for individuals or gym populations.

The cost for this course is $349, click here to register.


  1. Ali :

    What if we can’t make the draft? Will those names be listed for people to pick up? Thanks!

    • Courtney :

      Athletes do not need to be present for the draft. The party is an opportunity to get together, eat, drink, talk crap. . . the draft will be based on the list of names signed up for the Open. The list will be printed off the Games site minutes before draft time starts. Captains are picking from that list.

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