Thursday 110324

For time:

50 Wall ball shots, 20#/14#
5 Rope climbs, 15' 

40 Wall ball shots, 20#/14#
4 Rope climbs, 15' 

30 Wall ball shots, 20#/14#
3 Rope climbs, 15' 

20 Wall ball shots, 20#/14#
2 Rope climbs, 15' 

10 Wall ball shots, 20#/14#
1 Rope climbs, 15' 

Post time to comments.

The CrossFit Open WOD 11.1… what's next?

April Foundations will start Monday, April 4th at 7:30pm. 

This program is for the individual that wants to ramp up into our fast paced group CrossFit classes. This class will meet 3 days a week for 4 consecutive weeks, with a limit of 10 people per class. The movement curriculum is sequential and attendance to all sessions is fundamental to your gaining the necessary proficiency and preparation for our group workout of the day classes.

During the Foundations Program, 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 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.

We’ll also introduce you to our way of eating – The Zone and Paleo concepts.  If you aren't ready for The Zone, do not despair, there are easier ways to get started on the track to healthier choices.  Nutrition is often overlooked when training, but to us it is the foundation of fitness.  Though you don't need to follow a nutritional program to be a part of CrossFit Verve, we want you to look and feel good, so we want you to get in the Zone.

The Cost for this class is $225. Call or e-mail (720-CFV-7783 or to get signed for the following classes:

April 4th through April 28th, meeting M/T/TH at 7:30pm 

Members: remember, you receive half off one month's membership fee when you refer a friend that signs up for a monthly membership.  We like you and we'd like to be surrounded by more people like you.


  1. Annie :

    If I take a large handful of fish-oil pills will it make today’s WOD possible for me to finish in under two hours? So sore!

  2. Joylyn :

    At the firehouse with very limited equipment today, so I did the mainsite wod:
    5 rds for time of
    15 MBC
    15 WallBalls
    9:56 only had a 12# med ball so did wallballs to 11ft target….
    each set of 15 unbroken but rested between to catch breath. Very sneaky this one….would be fun to just work straight through.

  3. bill :

    This will be my first wod with rope climbs, only done them playing around when im fresh, should be interesting!

  4. Greg B :

    me no likey rope. But I am willing to discuss future friendships…..

  5. bill :

    Good wod! The only thing I was thinking at the top of that rope was “thank god I signed a fake name on that waiver”

  6. Lol @Bill.
    @Greg: The rope and I were in a fight off and on throughout this workout.

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