Tuesday 121030

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With a 30 minutes running clock;
9-6-3 reps:
Shoulder to overhead, 205#(135#)
Bar muscle-ups
Rest the remainder of the 10 minutes

15-9-6 reps:
Shoulder to overhead, 155#(105#)
Chest to bar pull-ups
Rest the remainder of the 10 minutes

21-15-9 reps:
Shoulder to overhead, 95#(65#)
Pull-ups

Post times to BTWB.

If you leave clothes at the gym, Tim Keefe will wear them!

Why I CrossFit by Jeremy Black

During the previous months, I was angry. I felt estranged from regular life. I had just
lost my Dad, and several family/friends followed at what seemed like an interminable
pace. Frankly, I was broken; disillusioned. I wanted no part of what normal people
consider to be: Life.

Nevertheless, I got in the gym. Regardless of the fact that my schedule negates the
possibility for me to show up as much as I’d like, I was present when possible. Why?
Because Scotty offered encouragement when I felt downtrodden. Because Courtney
corrected a movement that needed attention. Because Luke positively adjusted a flaw
in my technique. Because Joylyn genuinely cares about my fitness enough to coach me
during a brutal WOD. Because fellow WODers, totally unsolicited, offer and extend
encouragement where a mere “positive attitude” fell completely short.

In retrospect, I owe an enormous debt to Verve. In reality, you have all made my life
richer; stable, gratifying, and healthier. To that extent, I could not be happier with
my life and where I operate in it as a result of my affiliation with CrossFit. Truly, the
owners, coaches and athletes have combined to enrich my life beyond measure.

No words can express my gratitude.

Thank you,

Jeremy

*This Wednesday will be costume workout day.  Athletes are encouraged to wear costumes.  The coaches will be taking pictures and will vote on the two best costumes.  The winners will win a new Verve t-shirt, which will be in later this week.

━ 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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