Thursday 110901

Eight rounds mash up style:

:20 L-sit on rings, :40 rest
:20 Handstand hold, :40 rest
:20 Chin over bar hold, :40 rest
:20 Ring support, :40 rest  

Post thoughts to comments.

Patrick M., half ironman… whole badass! $25 photo award winner!!! Submit your's today.

September Foundations Starts Tuesday, September 6th 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 3 consecutive weeks, with limited class size. 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 $200, which includes a logbook so you can track your successCall or e-mail (720-CFV-7783 or to get signed up! Foundations classes run from September 6th – September 26th M/Tu/Thr @ 7:30pm.


  1. Patrick!

  2. Pottsie :

    Monday is Sept 5th.
    Does this class happen on Monday Sept 5th or Tuesday Sept 6th?
    I know of one person who was told Tuesday the 6th.

  3. Matt :

    Good catch.

  4. Cherie :

    Tuesday the 6th!

  5. bill :

    I don’t know my sched for sat yet, can I just show up to the 31 wod or do I have to register before a certain time?

  6. Chris :
  7. Chris :

    More Chan and Knowshon press above to clarify…not a random bronco article although I do read those.

  8. Ben :

    Loved this:
    “You know how I achieved that, right? Sacrifice intensity for perfection.”

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