Tuesday 100413

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Overhead squat 3 – 3 – 3 – 3 – 3 reps

Followed by: “Randy” 

75 Power snatches, 75#/55# (35% of 1RM)

In honor of Randy Simmons, 27 year LAPD veteran and SWAT team member who was killed February 6th, 2008 in the line of duty.

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Affiliate Cup Tryouts

Are you interested in competing in the CrossFit Games?  Do you think it’s too late to try? Wrong!  This year CrossFit Verve is sending a team of 6 (3 guys, 3 girls) to the Regionals to try and qualify for the CrossFit Games Affiliate Cup.  So now’s your chance – don’t pass it up!

This weekend we’re holding the tryouts for the Regionals Affiliate Cup team. Workouts will be held on Saturday at 1:30pm and will last approximately 3 hours. Two workouts will be completed within that time frame and they will be exhausting – what else would you expect?!?  You will have roughly one hour of rest in between workouts.  We will be testing each of the 10 physical skills as best as we can in two workouts.

By earning yourself a slot on the Regionals Affiliate Team does not guarantee you a spot on the World Games team.  Of course there will be a second tryout for that event, should the CrossFit Verve team qualify.  The tryouts and the competition will cost you nothing – we’re taking care of that.  So come one, come all – test your fitness among your peers, or come and watch.  It’s going to be a blast!

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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