Thursday 170427

For time:
Run 1 mile

Then, 5 rounds:
20 Ab-mat sit-ups
20 Hip extensions

Run 1 mile

Post times to comments and BTWB

Nicole working through one of the Master's Online Qualifiers.

Nicole working through one of the Master’s Online Qualifiers.

Big congratulations to Nicole Hall for finishing up 4 Master’s Online Qualifier workouts in 4 days and moving from 176th place all the way to 108th!!! I think it’s fair to say she is one strong lady. We are so proud of you and all your hard work!!!

Well some of you have been asking about it, when’s the next Verve Barbell Club cycle?? I officially have some answers for you. . . 

Do you want to look good naked? Do you want to lift heavy shit? Do you want to do both of the former while increasing stability, mobility and structural balance? If you answered yes to at least one of those questions – boy, oh, boy does CrossFit Verve have the program for you. 
Starting on Monday, May 1st, 2017 – CrossFit Verve will be kicking off the next cycle of Verve Barbell programming. We will be focusing on the deadlift, the squat and bench press, however, there will be tons of the newly coined term “functional bodybuilding” to go along with it for accessory movements. This work will help us look sexy in our bathing suits, as well as move like CrossFit kings and queens. Now that I have your interest, here is what you need to know:
Length of the Program: 9 Weeks
Days of the Week: Monday, Tuesday, Thursday
Time of the Day: 7-8p
Cost (For Members): $55, paid in full prior to start of first class
Cost (Non-Members): $230, paid in full prior to start of first class
Just like every Verve Barbell program, you will be expected to warm-up prior to class getting started. A coach will be present to help you scale and modify the program to your individual needs, but will not be leading classes through a structured warm-up. A standard dynamic and barbell warm-up will be given to all members of Verve Barbell Club to do on their before class.
See you Monday!

Folks, there are some requirements to sign up for Verve Barbell Club, it’s not a lot but they are necessary.

1) You need to have been attending CrossFit classes consistently for a minimum of the last 8 months.

2) You need to have an understanding and base comfort level with performing the deadlift, back squat, and bench press.

As stated above, these classes are not a typical CrossFit class. There is no group warm-up or specific warm-up to review movements. These classes move at a faster pace and require athletes to warm themselves up, and be able to quickly transition from movement to movement. If you have any questions about the program or whether it might be right for you, please email me, I’m happy to answer them all. 



  1. Ali :

    Who is that guy in the background?! Is he alright? Looks like he is trying to keep up with Nicole but it’s not going so well 😉

  2. Dangoia :

    Question: Will there be any bicep curls involved in barbell club? If so, I am in.

    Also, agree with Ali on the above… that dude in the background looks like he is struggling 😉

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