5 Clean & Jerk (90% of 1RM)
25 Ballslams
25 Kettlebell swings 32kg (24kg) 

4 Clean & Jerk (90% of 1RM)
20 Ballslams
20 Kettlebell swings 32kg (24kg)

3 Clean & Jerk (90% of 1RM)
15 Ballslams
15 Kettlebell swings 32kg (24kg)

2 Clean & Jerk (90% of 1RM)
10 Ballslams
10 Kettlebell swings 32kg (24kg)

1 Clean & Jerk (90% of 1RM)
5 Ballslams
5 Kettlebell swings 32kg (24kg)

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Verve girls celebrating at Joylyn's bachelorette party


  1. Jeff McDowell :

    Nice pic of all the ladies and you’re all lookin smokin hot!
    Took my CFT (Combat Fitness Test) and destroyed it! I saw after the few things I could of done better to achieve a perfect score. I got a 283 out of 300! The avg was around 250-260.
    All those that teased me for CF and my undying passion for it, have grown silent. Many had the usual stance of CF is crazy and the workouts are too short. Nothing like proving CF is legit with performance!

  2. Great lookin group of women – strong too!

  3. Joylyn :

    Just got to the site….and the pic–OMG!
    THANK YOU ladies for a wonderful, memorable night! An amazing, goofy, fun-loving, loudly laughing, salsa dancing group of women, who I’m so lucky to know.
    Here’s to many more butt-kicking workouts and dance-filled nights!

  4. Mas :

    How you doin??

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