Tuesday 131008

5 Rounds for time of:

Row 500 Meters
50 Double Unders
25 Ab Mat Sit ups
25 Push ups
25 Wall Balls 20#(14#)

Post time to BTWB


As you are all aware from time to time we at CrossFit Verve love throwing our support behind a cause. On October 19th we will again be opening the Verve doors and lending our support to a great cause.  

Lift Up Luke is a charitable “competition of cause” with a heavy emphasis on “cause.” Lift Up Luke specifically seeks to raise $50,000 for the Autism Tree Project Foundation to support early diagnosis and treatment of Autism, as well as parent education.

1 in 88 children are effected with autism and we at Verve are going to help raise money and awareness. 

Please sign up at the link below.  ALSO please post/RSVP in the comments.  For all those that sign up we will be raffling off two sets of tickets to the Great American Beer Festival , one pair for Friday evenings session at 5:30 PM, and one pair for the 12:00 PM session on Saturday.  The raffle will be  this Thursday afternoon and we will include all the RSVP’s/Comments from the comments section in the raffle.  Be sure to comment/RSVP and sign up using the link below.


Here is the workout:


4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups

We will run 30 minute heats with a group warm up lead by the trainers from 9:00 AM – 12:00PM.

As always the workout is capable of being scaled to accommodate all levels of athletes. We will open the Verve doors to anyone interested in participating, this means no drop in fees and all your friends and family are invited.

We’d also like to do a “Kids Only” heat around 9:30 AM. If you have little ones that participate in CrossFit kids or might enjoy some active fun, we will have a special WOD for the kiddos.

That same day we will also be having another community event. We will be hosting a pumpkin carving day at Verve.  We will provide the tools and adult beverages as well as tarps for easy clean up.  The pumpkin carving time will take place during our open gym hours of 12 – 1:30PM.  Bring you own pumpkin and have some fun.  

Should be a fantastic day for a great cause and we hope you can all join us. 

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