Tuesday 100518

For time:

5 Shuttle sprints, 10m
5 Rounds of "Cindy"

4 Shuttle sprints, 10m
4 Rounds of "Cindy"

3 Shuttle sprints, 10m
3 Rounds of "Cindy"

2 Shuttle sprints, 10m
2 Rounds of "Cindy"

1 Shuttle sprints, 10m
1 Rounds of "Cindy"

Shuttle sprints are 'touch and turn' and one round of "Cindy" is 5 pull-ups, 10 push-ups, 15 squats.

Post time to comments.


Lindsey and Becky during the "Sunday is Funday" partner WOD. 

At CrossFit Verve, we strive to achieve a higher level of fitness in each of our athletes. Our coaches identify common weak point among each of our athletes and we communicate with each other on how to best address these weaknesses.  One of the issues that we've identified is that many of our athletes are following an irregular schedule.  Often times, athletes go more than five days in a row because they can't resist missing a WOD. This week we are introducing a template that we'd like each of you to follow to the best of your abilities.

As many of you know, we have subscribed to a 3-on 1-off cycle in order to maximize power output and recovery.  Because this is a six day cycle, it rotates, which results in an inconsistent schedule.  This week we're introducing a 3-on 1-off, 2-on 1-off cycle that results in a consistent seven day schedule.  It looks like this:

Mon-ON, Tues-ON, Wed-ON, Thur-OFF, Fri-ON, Sat-ON, Sun-OFF

Now does this mean we won't hold workouts 7 days a week?  Nope – we'll continue to be open for business every day of the week with only a couple of minor schedule changes, which you can see on MindBody.  This is simply a template for athletes to use in order to make the most of our programming.  Post questions to comments for answers.


  1. greg b :

    As soon as I win the Powerball or the new MEGA bucks I will be on the most regular schedule it will be like I ate a jug of fiber-con!

  2. Dan :

    ooooooooh, that fiber-con is regular. just sayin.
    but what I really want to say is thank you verve for making your mission, your mission. There are a lot of missions out there to make yours. thank you from the bottom of my heart for making me yours…. LOVE YOU….. MEAN IT!

  3. Dan :

    Oh and btw, never heard of this one. way to go constantly varied! oOOOOOo, man our gym rules

  4. Ware :

    I agree with Dan. The Verve RULES. I love the scheduling. Thanks!!

  5. McKenna :

    This WOD is like a mini-Murph, and yes our “gym” is amazing!

  6. Justin :

    Here’s a Shout out to the 11:30 class today (Joylyn, Mas, Zac, Heather, Tom, Cherie, and James) for all the inspirational support through this workout. I really appreciate it.

  7. derek :

    “cindy” is a WOD that I have always hated,it is just tough on me, pullups were bad etc. but today felt really great…I mean awful but I felt great getting though it today, pullups are no longer a weakness. Big props, no huge props to Noah for doing so well today, that’s a lot of bodyweight stuff for such a big dude to do. Great job man

  8. Thanks to the 4:30 (and then 5:30) crew for cheering me on to finish this workout. Cindy is just not a fast workout for me (getting faster) but it’s a thousand times better than before-especially comfort-wise-with the movements.

  9. Patty White :

    That’s the schedule I have been doing for a while and it’s working pretty well for me! Thanks Verve crew and members for making this an awesome gym!!! Love you guys! 🙂

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