Tuesday 150901

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“Nancy”
5 Rounds of:
Run 400 meters
15 Overhead squats 95#(65#)

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You can sneak a flex in just about anywhere. Case in point.
You can sneak a flex in just about anywhere. Case in point.

Yesterday evening we started our newest 5 pm specialty class.  This cycle, which should last between 4 and 6 weeks will be knows as “Verve Weightlifting.”  The programming will be put on the boards and updated each week.  We are setting it up for 4 days a week; Monday, Tuesday, Thursday, and Friday. Provided the class is well attended we will keep it a 4 days a week.  

Next Monday is Labor Day and we will be having an abridged schedule.  We will have 4 WOD’s and 2 Open gyms.  The open gym hours should provide anyone following the Verve Weightlifting program plenty of time to come and get the work done.  We won’t be having any specialty classes that evening and our doors will close at 3 pm on Monday.  Hopefully these are enough open hours for you guys to come in and get a sweat on before you head out for you Labor Day cookouts. 

A special thanks to everyone that made it out to Evergreen Lake on Sunday.  After an early miscue with finding a point of contact, things went smoothly and everyone seemed to have a really good time.  We will make that type of a trip happen more often but may have to wait until next summer as our warm days may be coming to end pretty soon.  Can you believe it’s already September?  That means football is right around the corner.

Speaking of football.  Verve is going to have a little get together this coming Saturday. Nothing too formal just a chance for us to get together and meet and have some fun.  More details to come later this week but hopefully everyone can join us for a few hours on Saturday night.  The place will have TV’s and hence there will be football on those TV’s for those of you that weren’t sure of the connection.   

━ 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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