Death by 10 M run and burpees
1 Shuttle Run, 10 m and 1 Burpee in the first 1 min
2 Shuttle Runs, 10 m and 2 Burpees in the second 1 min
3 Shuttle Runs, 10 m and 3 Burpees in the third 1 min etc
Continue as long as you can complete the runs and burpees in the minute
Post rounds to BTWB.
Today is the last WOD of 2013. It has been a fantastic year at Verve. You all have made amazing advances in your pursuit of fitness and 2014 should be a great year as well. Make sure to cross off your goals and make new ones for 2014. We will be erasing the old Goals board to make room for 2014 Goals. Remember to make your Goals achievable and measurable. We have an abridged evening schedule today so get in and get your sweat on before you head out for New Years Eve.
Hydrostatic BodyFat Test Truck will be at Verve on Saturday, January 4th. Sign up for your test here. Payment upon arrival with Rosanne, via cash/check/credit card. Walk-ins welcome, but subject to schedule. This is open to anyone and everyone, not just Verve members, so take advantage and get some accurate numbers to start off 2014 right!
Initial test is only $49.00 Subsequent retests are $35.00
Another CrossFit Competition will be taking place at Verve. On February 8th, we will be hosting an in house competition for all current Verve athletes. Details are still being worked out, but here’s what we know so far. The competition will be a partner competition. Teams can be made up anyway you’d like. We will have 2 WODS and then a 3rd WOD for the top teams. We will have an RX division and an Open division. I’ll post the weights and movements for the two divisions so you’ll have an idea of what you’re getting into. There will be a $20 fee per athlete and we will use the money for prizes and such. Here’s how it’s going to work. When you sign up, you’ll be asked to provide three movements you’d like to see. We reserve the right to remove movements should we see fit. Deadline to sign up will be January 18th. I’ll create a sign up sheet that you and your partner will each fill out. We will need volunteers to judge so if you don’t feel like competing, but would like to help that would be great. I’ll have a sign up sheet for volunteers as well. Look out for the sign up sheet and more details in a future Blog post. Hope you will all participate in some way.