Saturday 120107

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Six rounds for time:
10 Thrusters, 40#/25#
10 Burpees
10 Weighted walking lunges, alternating legs

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Catch me if you can!

Lots of fun in store for everyone today!  Don’t be late to your bloodwork appointments.  Also be ready to get pictures taken, vitals recorded and get prepared to get in the Best Shape of Your Life CrossFit Verve Nutrition Challenge.  Be sure to do a 12 hour fast for reliable, accurate readings regarding your blood glucose.

Free Intro Class today at 11am.

Free Nutrition Workshop at 12pm.  The more the merrier, we can’t wait to see you!

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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