Saturday 160730

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30 Muscle ups

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#DudeFest
#DudeFest

 

DudeFest. What happens when a couple of dudes call another couple of dudes and are all like, “Hey dude, wanna workout at the same time?” “Dude, you know it.” Then all said dudes meet up at 7pm on a Thursday night, creating an entire class of dudes. DudeFest.

Speaking of DudeFest. . . Verve needs all you dudes!! Saturday August 13th Verve is hosting a ladies only competition. While the ladies will be dominating the workout floor we need you men to help volunteer with the event logistics. We need judges. We need help moving equipment between workouts. We need you to help the day run smoothly. So put your volunteer pants on, give a few hours of a Saturday to support the strong women around you, and get signed up. There is a sign up sheet on the front desk at Verve or you can email eric@crossfitverve.com. 

 

TODAY- Verve is hosting a Paleo Pop-up from 2:30pm-5:30pm. 

The Paleo Pop-up is an expo of local paleo products and service providers. It is free to attend and open to all. 

━ 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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