Tuesday 120911

Date:

Share:

For time:

50 Double unders
5 Shuttle sprints
40 Double unders
4 Shuttle sprints
30 Double unders
3 Shuttle sprints
20 Double unders
2 Shuttle sprints
10 Double unders
1 Shuttle sprintĀ 

A shuttle sprint consists of a 5m out and back, 10m out and back, and a 15m out and back.

Post time to comments.

Matt during the Rope Climb/Sled Push WOD

CrossFit Verve is being temporarily transformed for a Reebok commercial shoot on Monday and Tuesday. Ā Weā€™ll be holding our normally scheduled WODs atĀ Commons Park. Ā Meet us at 18th and Little Raven for the fun.Ā Ā No Hot Dogs and Cup Cakes or Skilz, but join the WODs for the same great class and coaching.Ā Ā Foundations will also be continued outside at the park. Ā 

View Larger Map

CrossFit Verve Competitors Class
Are you looking to compete in local competitions? Or have your eyes set on doing well in the CrossFit Games Open, Regionals, or even the Games in California? Canā€™t link Muscle Ups or feel like you lack strength? If you want to compete at CrossFit, our Competitors Program insures that you will have a dedicated group of coaches, programming and competitors to help you achieve your maximum potential as a CrossFit athlete. We are very fortunate at CrossFit Verve to have some of the worldā€™s best resources in those subjects available to us. Top competitors know that proper programming, periodization, and coaching is essential to improving your game. All while being challenged by some top athletes.

Who is the program for?
Anyone who is serious about competing and elevating their game. This program is available to Verve members and non-Verve members alike.

What you will receive:
Specialized programming geared toward improving skills needed to compete

Volume, intensity and duration necessary to achieve a competition ready level of fitness
Discussions on competition mindset, nutrition and pre and post routines

What does it mean?
It means attending as many of the Competitors Classes as possible. As well as the normal WODā€™s

It means caring about eating right, sleeping well and even resting appropriately
It means showing up with a good attitude
It means caring about your coaches and fellow athletes
Classes start on September 12th Wednesday at 7pm
Meet 3 times a week with most being 90min long
Cost: $40/ month for members, $150/ month for non-members Ā (To be paid quarterly installments)

SHOW UP WEDNESDAY AT 8PM FOR A FREE COMPETITION CLASS.

ā” 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...
Previous article
Next article