Saturday 160528

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3 Rounds for time:
30 Medicine ball clean, 20#(14#)
15 Toes to bar
800 Meter run

Post time to comments and BTWB

Eric, Garret, Jorge, and Nick just hanging out on the rings during "Tabata This".
Eric, Garret, Jorge, and Nick just hanging out on the rings during “Tabata This”.

 

**Memorial Day is this coming Monday and Verve has the workout “Murph” planned during our abbreviated schedule. Doing “Murph” on Memorial Day is a way for us to pay our respects and say thank you to the men and women who gave their lives while in the service of their country. “Murph” can be done with a weight vest, if you have one at home we would encourage you to bring it as Verve has a limited supply. Again, please look at MBO to see our shortened class schedule and get signed up for the class you want to attend. 

**The Everyday Warrior Battle Series begins May 30th. This is an online team (2 men or 2 women) competition. One workout will be posted every week for 4 weeks. Verve will be programming these workouts on:

Saturday June 4th
Saturday June 11th
Friday June 17th
Saturday June 25th

Click here to get registered. 

**Now that Mother’s Day is over, some of you may be thinking about what to get dad for Father’s Day. Get them registered fro the CrossFit Football Seminar being held at Verve during Father’s Day weekend. Learn to be a more powerful, explosive athlete. They will be taught the fundamentals of sport-specific training, including sprinting, basic movements, warm-ups and cool downs, change-of-direction and agility drills, jumping and weightlifting. Click here for more information and to get registered.

 

 

━ 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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