Thursday 120830

Start by taking 5% off 1RM bench press, then add 10# and 1 pair of chains

Bench press
65% x5 reps
75% x5 reps
85% x5 reps +

Followed by:
“Annie”
50-40-30-20-10 reps for time of:
Double unders
Sit-ups

Post time to comments and BTWB.

Amy and Andrew kickin’ it at the local CrossFit in Iceland. Home of Iceland Annie

Announcing CrossFit Verve Competitors Class

Are you looking to compete in local competitions? Or have your eyes set on doing well in the CrossFit Games Open, Regionals, or even the Games in California? Can’t link Muscle Ups or feel like you lack strength? If you want to compete at CrossFit, our Competitors Program insures that you will have a dedicated group of coaches, programming and competitors to help you achieve your maximum potential as a CrossFit athlete. We are very fortunate at CrossFit Verve to have some of the world’s best resources in those subjects available to us. Top competitors know that proper programming, periodization, and coaching is essential to improving your game. All while being challenged by some top athletes.

Who is the program for?

Anyone who is serious about competing and elevating their game. This program is available to Verve members and non-Verve members alike.

What you will receive:

Specialized programming geared toward improving skills needed to compete

Volume, intensity and duration necessary to achieve a competition ready level of fitness

Discussions on competition mindset, nutrition and pre and post routines

What does it mean?

It means attending as many of the Competitors Classes as possible. As well as the normal WOD’s

It means caring about eating right, sleeping well and even resting appropriately

It means showing up with a good attitude

It means caring about your coaches and fellow athletes

Classes: Start in September.  Dates and times TBA 

Meet 3 times a week with most being 90min long

Cost: $40/ month for members, $150/ month for non-members  (To be paid quarterly installments)

Event and Holiday Scheduling this weekend and Monday.  Please look at the schedule before planning your weekend we have one BIG outside class in Saturday and one BIG outside class on Sunday and well as two classes on Monday!

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