Sunday 140112

In teams of 3 or 4 complete the following for time:
200 Double unders
150 Wall balls, 20# (14#)
100 Shoulder to overhead 75# (55#)
75 Toes to bar
200 Double unders

One person working at a time. Each movement must be completed before moving on.

Post time to comments and BTWB.

Free Intro Class crew FUN with Emmalee and Sheps, next one is Saturday, January 18 at 8am.

Upcoming CrossFit Verve Events you don’t want to miss:

7PM Friday, January 17th — Athlete Appreciation Bash at EXDO Event Center
RSVP to our Event page here or Facebook Event page here.  All Verve athletes and their families are invited for food, drinks and games!  

7PM Wednesday, January 22nd — Verve Nutrition Workshop with Matt Chan
Free to the public, come learn about properly fueling your body for your best health and performance.  Please sign up on MBO. 

8AM-2PM Saturday, January 25th — Firefighters Against Cancer Moilanen Benefit WOD 
Free to the public and all abilities, 100% donations to the Moilanen family.  Please sign up on MBO. 

2:30PM-4:30PM Saturday, February 1st — Double Under Seminar with JumpNrope 
Cost is $35, open to ALL abilities and public.  Sign up via their registration link here.

Athlete Interest Clinics, free to all Verve members and drop-ins for $20.  Sign up on MBO.
1:30PM Thursday, January 16th — Pull-ups with Zink
6PM Wednesday, January 22nd — Muscle-Ups (ring, bar, etc) with Emmalee and Courtney 

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