Saturday 110709

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 rep rounds for time of:

Dumbell Burpees (must jump)
Kettlebell Swings 32kg (20kg)

Post time to comments. 
Sara Lew shows CrossFit = healthy mama and healthy baby.

The single class today (730am) will be held at CrossFit Verve's normal location….not at Commons Park.

We are hosting the Freestyle Connections Gymnastics Seminar with Carl Paoli promptly at 9am today.  

Swimming Workshop–This Sunday, July 10th.  We'll be practicing skills and drills around the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick.  Classes will be held at 8am, 9am and 10am and will run around an hour including a CrossFit swimming-based WOD.  Cost is $10 per member, $20/non-member and class size will be limited each session.  

Sign up on MindBody before they fill up!


  1. Matt in Pa :

    For the out-of-towners who follow the site…
    What is the RX weight for men on the dumbbell burpees?

  2. Phil :

    Have fun with Carl today… Wish we could be there!!

  3. Matt :

    Matt in PA, it’s simply a burpee (chest&legs touch floor) with your hands on dumbells, followed by a jump w/ DBs in hands (no clap). Complete with a pair of 40’s.

  4. Ali :

    Does anyone happen to have extra goggles for the swim wod tomorrow?

  5. Matt :

    I do Ali, I’ll bring lots of extras!!!

  6. Pottsie :

    Congrats to Sarah Lew! 🙂

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