Five rounds for time of:
7 Muscle-ups
21 Sumo-deadlift high-pull, 95# (65#)

Post time to comments.


What a beautiful CrossFit moment of Wiman getting through "Barbara".

We have had many athletes ask when the strength training is coming back?  One thing you can count on is that things at Verve are going to remain constantly varied.  Most of you have noticed that we have focused a lot on gymnastic since the strength training has been completed.  Hopefully, you are are enjoying this just as much.  Tell us your thoughts.

In addition, we will now have two dedicated strength and skill workouts each week.  They will be the Wednesday and Friday 7:30pm WOD's (an additional Saturday WOD is up for debate).  You must sign-up as usual on Mindbody. These workouts will be pre-programed by your coaches and are for the athlete wanting to do two-a-day, get stronger, work on form, increases core strength,  learn new skills, work on "goals", and be an all around badass. 

More changes; we will be taking a detour from our regular programing to follow the main-site (CrossFit HQWOD's for thirty days.  On the main-site rest days the coaches will be programing as usual.  Many people, ourselves included, enjoy the main-site WOD's and want to give them a try.  Here is your opportunity, it should be fun.


  1. Sara Weisbart :

    Just found a paleo ice cream recipe! yummmm…

  2. GONNA DO THIS! Yummy! I’ve been trying to figure out how I’m going to get my fave fruits in during the cold months. Smoothies will fit the bill nicely I do believe.
    Btw, upper body is sore from the last 2 workouts! Yowzah. CrossFit makes it difficult to get dressed sometimes…

  3. James :

    Catherine, are you saying CrossFit makes it difficult to get dressed because you see yourself naked in the mirror and you’re like, “Damn, I’m all ripped from my CrossFit WODs” and you start posing in front of the mirror?
    Uhhh. . . no, I don’t do that. Why do you ask?

  4. HAHA! That’s exactly it! I just can’t get enough.
    And uh, to correct my typo above that’s *Thanks!

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