Sunday 140810

For time:

21 – 18 – 15 – 12 – 9 – 6 – 3 

Bench press (bodyweight)
Pull-ups (no butterfly pull-ups)

Post time to comments and BTW.

Welcome Afraimi family!

Welcome Afraimi family!

Next Foundations Program begins on Monday, August 11 at 7pm.  This class will meet Monday, Tuesday and Thursdays during each week, with a limited number of people per class.  There is a total of six (6) classes that will need to be completed in order to then sign-up for membership. 

During the Foundations course we are going to want to know a little more about you.  We will be conducting assessments in order to understand you, your personal goals, current health, concerns or up and coming competitions.  Once we have some understanding of your needs, we can help you achieve your goals.  Additionally, you will receive a comprehensive understanding of the CrossFit program.

We’ll introduce, refine and technique and discuss range of motion requirements for the following movements:
Squats: air squat, front squat, overhead squat, back-squat
Presses: shoulder press, push press, push jerk
Power movements: deadlift, sumo deadlift high pull, ball clean
Olympic movements: clean and jerk, snatch
Gymnastics: pull-up, push-ups, burpees, ring dips, muscle-ups, Handstands, l-sits etc.
Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping.

Please understand that all movements have modifications and we are happy to work with all abilities.

Next Free Community WOD is Saturday, August 30 at 8AM.  Sign up on MBO.  If you’re looking to try CrossFit Verve out for the first time, here is your chance.  Come join us and learn about constantly varied functional movements done at high intensity.  The workouts are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique.

Community WODs are open to our members to bring family and friends or athletes looking to check out Verve.  Different WOD each class, not the WOD for the day.

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