Saturday 121110

Outside WODs Saturday!  See below for directions.

ULLR (Snow God)
Complete as many reps as possible in twelve minutes:

15 Overhead weighted walking lunges 
12 Push-ups
9 Tuck jumps

Post time to comments and BTWB.

Luke crushing the bar muscle-ups last week.

Okay, you’ve all seen the weather report….and we are expecting some SNOW this weekend!  YAHOO!  So what better to do than join us on Saturday at Curtis Park for a snowboarding/skiing focused workout to get you ready for the season ahead.  You’ll have all the same great coaching as always, with the added benefit of a whole class focused on you enjoying the best season yet on the slopes, led by a pro.  Don’t miss it!  

The CrossFit Defense seminar will be happening at Verve starting at 10am.  If you’ve decided to join it, arrive early and bring yourself and sign up for one of the few remaining spots left!  Tony Blauer will teach you how to Be Your Own Bodyguard–bam!


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  1. Jamie :

    So when Anna and I “merged” we ended up with two 6′ step ladders. I would like to give one to the gym for easier access over the bathrooms. Even tho it is good muscle-up transition practice jumping up there from the 40′” box, the down looks a lil sketch. And as long as you don’t mind it saying “IZZO” all over it, I will bring it when I come in for the sunday WOD??? But I can’t be held reponsible for any muscle-up regression. 🙂

    • CrossFit Verve :

      Thanks Jamie! We thought about not including a door to the office, but rather a rope climb to enter, but ease of use won out…..

  2. Fiorella :

    Would you mind sharing the weight for the lunges? Thank you

    • CrossFit Verve :

      Cassie, athletes will be using weight plates of varying weights throughout the class for different purposes. But a good weight in the workout would be around 25#.

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