Thursday 160630

For max reps at each station:
4 Minutes of rope climbs
4 Minutes of burpee box jumps, 24″(20″)
4 Minutes of alternating dumbbell snatch, 40#(25#)
Rest 2 minutes between movements

*Score is total reps at each station

Post reps to comments and BTWB


Why CrossFit? Why high intensity interval training? Why at any age and/ or any time in your life? Why at any stage in your fitness level? Because you deserve to live a long, happy, healthy life. 

If you are reading this blog post, you have probably already bought in to what we are selling here at Verve. Longevity. Health. An enjoyable life filled with activities and adventure outside of the gym. Know anyone that is still not sold yet? Know anyone that still claims “I hear everyone that does CrossFit gets injured”? Well now is an amazing time for you to ask them to simply follow you through Verve’s doors and listen to some highly educated folks explain the benefits of CrossFit training. And if they like what they hear, they can stay at Verve just a little longer and try out their first workout for free. 

Saturday July 9th Verve will be hosting a free intro class. But this is not just any free intro class. With the help of Miles Nichols and his business partner Dr. Diane Mueller, both from Living Love Mindfulness Medicine, Verve will first have a 45 minute discussion about the benefits of CrossFit based training:

“Can High Intensity Interval Training (HIIT) Help Reverse and/or Prevent Type 2 Diabetes, Unhealthy Weight Gain, and Heart Disease?

A term called “diabesity” has been coined to describe a metabolic dysfunction that can range from mild blood sugar imbalances to full-fledged type 2 diabetes, and is frequently coupled with abdominal obesity (but thin people can have metabolic issues as well).

Insulin resistance is a key element to the formation of blood sugar issues, and a big player in diabetes, weight management, and cardiovascular illness.

In this talk we will explore the science behind how High Intensity Interval Training (HIIT), in combination with proper nutrition, adequate sleep, and stress-management, can improve insulin sensitivity and reverse one of the main underlying root causes behind the “diabesity” epidemic.

Did you know that HIIT can be modified to be accessible to all physical conditions and body types? HIIT isn’t just for athletes and strong young adults. In fact, all ages and even those with chronic illness or fatigue can greatly benefit.

We will discuss how to safely modify and successfully apply HIIT for a variety of health conditions and physical fitness levels.

Join us for an engaging discussion followed by an experiential immersion into HIIT!

Looking forward to it!

Following this discussion any and all interested participants may stick around, get warmed-up, and have their first introduction to a workout at CrossFit Verve. The workout portion will also be 45 minutes long. So if you have an hour and half on Saturday that you want to spend hearing knowledge bombs get dropped and then personally experience some sweat bombs drop, get to Verve at 12:30pm and settle in for the ride. 

This event is at no cost and is open to anyone and everyone. Some of you experienced CrossFit folks may be interested to hear the discussion. Got any questions about the event, please leave them in the comments.

Click here for more information about Miles, Dr. Diane, and their clinic.

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