Tuesday 120717

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Three position power snatch x5 (50%,55%,60%,70%,70%)
1 Tall power snatch
1 Mid-thigh power snatch
1 Power snatch

Post loads to comments and BTWB.

Verve kids perfecting rope climbs

CrossFit Verve will be starting the second kids session starting July 21st.  We will be building on the movements that the kids learned in the first session.  Also, movements from the first session will be reviewed and perfected as they are the basis to safe and effective movements.  The first session was met with great success with eleven kids participating for six weeks.  Kids and parents alike enjoyed the fun.  Here is some of the feedback from the first session: “The kids demo the movements they learned that day and make up their own workouts at home”  “____ has lost weight and gained more self-confidence.”     

Session 2 will run for six weeks on Saturdays at 1:30pm starting July 21st and ending August 25th.  Kids will range from 5 to 12 years old.  We have made a few minor tweaks and adjustments, including class time will be 45 minutes long.  The class set up will consist of a warm up, skillz, the “main event”, and of course a game!  

The Kids program is not just a “scaled” down version of CrossFit for adults.  It combines, gymnastics, bodyweight calisthenics, and weightlifting elements without weight.  If you are interested, you can purchase your Kids pass here.  We also offer a two kiddo pass at a discounted rate. 

━ 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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