Tuesday 180102

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3 Rounds for time
10 Ring Muscle-Ups
30 Wall Ball 20#(14#) 10′(9′)
75 Double Unders

Post time to BTWB

Jared working some strict deficit handstand push ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hope everyone had a great New Years Day, ate a lot, and recovered.  We are back to our regular schedule today.    We have plenty of events and classes happening in the next month or so.  Below are 2 classes that are starting this week and information about how to get started. 

Starting January 4thVerve Barbell Club is back with a 6 week cycle. The 4th will be a test day to figure out your 1 RM snatch and 1 RM clean & jerk. The 6 week cycle will begin the following week of January 8th. It will be 3 days per week (Mon/ Tues/ Thurs) 7pm-8pm. Cost for Verve members is $40, cost for non-Verve members is $150. To register or if you have additional questions, please email courtney@crossfitverve.com.

Starting January 6thCrossFit Kids on Saturday mornings with coach Haley!! We will be starting a kids program on Saturday mornings @ 8am. Parents can purchase a 10 punch card for $95 or there will be a $15 drop in rate. All purchases can be made on Verve’s square system. Parents do not need to be members of Verve to get their kids involved in the Kid’s class. 

━ 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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