Thursday 100624

"Nasty Girls"

Three rounds for time:

50 Squats

7 Muscle-ups

10 Hang power cleans, 135#/85#

If you are unable to complete muscle-ups, sub three pull-ups and three dips for each muscle-up.  

Post time to comments. 


Steve Hegarty soaks up some Vitamin D during a pool WOD last year.

Swimming Workshops and WOD's
Hosted by CrossFit Verve at Berkley Pool 
5031 W. 46th Ave.
July 11th & 25th, August 8th & 14th 8am-10am

These workshops are designed to improve your basic swimming technique through a series of skills and drills.  Our goal is to provide you with a skill set to build upon in future swimming WOD's by discussing the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick.  Classes will be held at 8am and 9am and will run around an hour including a CrossFit swimming-based WOD.  Cost is $10 per class ($20 for non-CFV members) and class size will be limited each session. 

If you are unable to swim, are afraid of the water, or have not swam in years, we'd be glad to work with you during a one-on-one personal training session – but unfortunately, this event is not the time.  For these classes, we assume that you are able to swim 25 yards (one lap) without stopping.  All aboard?

Register on MindBody


  1. Mas :

    Speaking of swimming, we are going to have a practice session at Water World today (thursday). We are going to practice surving Thunder Bay and avoid the kids trying to run you over with their tube. For time down the 3 story speed slide.
    Give us a call, maybe we can carpool from the gym.

  2. Chris :

    I have a question about the strength days (monday and friday). Am I supposed to enter my 1 RM max in the Excel worksheet or 90% of my 1 RM (like in Wendlers programme)?

  3. Matt :

    Chris, enter 100% of your 1rm into the spreadsheet. It does all calculations for you.
    Mas, I’m in.

  4. Awesome! Wish I could do Thunder Bay but can’t! Do a round for me. 🙂
    The swim WOD post reminds me that I need to find a suitable (hehe) swimsuit for my ever-changing physique. The old lady/fat chick suit I currently own is horrendous!!! I put it on last night and I mean really… If nothing else is a deterrent to letting the fat back in, the swimwear should be. My Lord! Just so bad.
    I can’t wait to see the difference in strength in the pool from last summer. Excited! Love ya’ll and want to say THANK YOU for making this last year the best ever!

  5. beck :

    Cat, you will be turning heads in your hot new swimwear!

  6. Jeremy :

    Ok; hold on… I’ve almost got it: “Nasty, nasty girls- don’t mean a thing! (Oh, you nasty girls!)” Yep; there it is.

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