Tuesday 150113

Weighted pull-ups
2-2-2-2-2-2-2

Then, as many rounds in 10 minutes of:
5 Pull ups
10 Push ups
15 Air squats
Post weight to BTWB

Nothing like a little rowing workout to start the week off right!

Nothing like a little rowing workout to start the week off right!

With the new year here I’m sure you’ve been hearing a lot about some new programs and offerings we will be bringing to Verve.

First a few changes.  The mobility hour on Sundays has been cancelled.  We will look at the need for this again in the future and decide if it’s something we want to bring back.  We will be offering a yoga class in the near future.  The curriculum is being talked about and put together and hopefully we will be able to provide additional details in the near future.  Time and day are still being discussed but most likely we are aiming for Sunday at a time to be determined.  

We have a new Comp Crew starting this week as well.  The program runs from January 12th – February 22nd, the week before the 2015 OPEN begins.  The program will be designed to help you prepare for the Open by surrounding you with other competitive athletes looking to get a jump on the Open season.

One of the new initiatives we will bring to you is a Self Defense course.  The course is being taught by one of our members, Kent Seidel.  Kent is a 5th degree black belt with Tracy’s Kenpo Jiu-Jitsu.  Here is quick note about what the course will be, written by Kent:

This is NOT your usual self defense course, which typically teach students to gouge eyes, bite, etc. The truth is, while we may feel more afraid of strangers, according to a U.S. Justice Department study two-thirds of violent attacks against women are committed by someone the woman knows. Men are also attacked by people known to them, whether other men or, on occasion, women. In short, resorting immediately to moves that inflict serious harm is impractical in most cases. This course focuses on assessing the threat and responding appropriately, so that you can escape and survive an attack with both physical and mental well-being.”

The course is four 1 hour sessions, each on Sunday from noon to 1 pm.  The dates are; February 22nd, March 8th, March 15th, and March 22nd.  There is no cost for the course as Kent is volunteering his time and expertise.  Please be sure to attend ALL sessions.  Space is limited so please sign up as soon as you can.  You’ll see a sign up sheet at the front of the gym.  There are also flyers around the gym that provide additional details about the course.

Again, The Competitor’s Course starts this week, the first WOD is Wednesday night at 7pm. If you want to get signed up please email AnnaM@crossfitverve.com, the cost is $99. The drop dead date to register is Wednesday the 14th at 5pm. It’s all Open prep for the next 6 weeks!!!

Verve will only be hosting a 7am WOD on Saturday and Sunday. Get signed up for the swim WOD on Saturday at Glenarm Rec Center. Plus we are heading back to Urban Acrobatics on Sunday. Learn to be an American Ninja Warrior and practice parkour for only $5. Sign up on MBO and reserve your spot now!!!

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