In 20 minutes build to a heavy 1 rep hang power clean
For mechanics every 2 minutes for 12 minutes
3 Hang power cleans at 60%
5 Box jumps 30″(24″)
This coming Friday we are starting the 2016 Everyday Warrior Battle Series. The Verve WODS for the next 4 Fridays will be the ones from the Battle Series. This is a great cause to get behind as they are truly supportive to members of the CrossFit community currently battling cancer.
WHAT YOU NEED TO KNOW:
Competition Fee: $45 per registration. $60 includes a shirt. Don’t want the shirt? opt to donate the t-shirt fee back to the cause.
Divisions: Mens and Womens – RX, scaled, masters, scaled masters, and teen.
You can register HERE. Almost everyone knows someone that has been affected by cancer so this is a great opportunity to help raise money for those in our community currently undergoing treatment.
It’s time for another post about the lost and found. It’s sometimes quite amazing to me and the rest of the Verve trainers what is left behind and placed in the lost and found. One shoe? I can see leaving a pair behind, but how do you only leave one behind?
For those of you that are new to Verve, we have a lost and found. It’s the purple bin to the right of the refrigerator. In addition to the clothes in the picture above, there are also countless jump ropes. If you lost your jump rope, chances are it’s in the purple bin.
There are several pairs of wrist wraps in the bin as well. If you check your gym bag and can’t seem to find yours, the bin may be a good place to check.
If we find things such as glasses or phones or anything of value really, we most likely will put it behind the front desk and do our best to track down the owner of the lost items. If you find anything in the bathroom that you think may be lost, please give it to a trainer so we can make sure it finds it’s way back to it’s owner.
If you leave something behind you can always send a quick email to the gym or give us a call and let us know to be on the lookout for whatever you left behind. Jay Cain leaves something behind everyday so when in doubt about the process to recover lost items, you can always ask him.
We are going to be sending the above articles of clothing and water bottles to good will later this week, so make sure you come in and take a look through the bin and see if any of the items are yours.