Wednesday 112206

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150 Wallball shots, 20# (14#)

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Chris pulling high and outside.

HOT FUN IN THE SUMMER TIME.  It's that time for swimming WOD's, yay…

Swimming Workshop and Workout
Hosted by CrossFit Verve at Berkley Pool 
5031 W. 46th Ave.

July 3rd & 10th, August 6th
Cost: $10 

This workshop is designed to improve your basic swimming technique through a series of skills and drills.  Our goal is to provide you with a skill set to build upon in future swimming WOD's by discussing the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick.  Classes will be held at 8am, 9am and 10am and will run around an hour including a CrossFit swimming-based WOD.  Cost is $10 per member and class size will be limited each session. 

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If you are unable to swim, are afraid of the water, or have not swam in years, we'd be glad to work with you during a one-on-one personal training session – but unfortunately, this event is not the time.  For this class, we assume that you are able to swim 25 yards (one lap) without stopping.  All aboard?

Sign up on MindBody Online.

Our next FREE Nutrition Workshop will be held Wednesday June 29th at 7:30pm.  All are welcome and encouraged to come.  You'll be armed with new information that will increase your work capacity across broad time and modal domains (i.e. fitness). Come on in and bring a friend!

━ 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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