Wednesday 121010

Complete as many rounds as possible in 22:00 minutes of:
2 Power clean, 205#(135#)
4 Weighted ring dips, 30#(15#)
6 Waiter carry lunges, 30#(15#)

Post time to comments or BTWB.

You know who likes mobilizing? Everybody!


What are the two most commonly discussed diets in Crossfit?  The Paleo and The Zone diets of course. 

Dr. Loren Cordain


Well on November 1st we are lucky enough to have the foremost expert and creator of The Paleo Diet, Dr. Loren Cordain, giving  a lecture at Verve.  This will be a unique opportunity to listen and learn as well as ask the questions you have.  Dr. Cordain’s research emphasis over the past 20 years has focused upon the evolutionary and anthropological basis for diet, health and well being in modern humans. He is the author of: The Paleo Diet, The Paleo Answer, and The Paleo Diet for Athletes.  Dr. Cordain will be at Crossfit Verve on 11/1 from 6:30 pm to 8:30 pm.

Open to Verve athletes and the general public.  $35 for Verve Members and $40 for Non- Members

With the $40 entry fee non members will get a drop in workout at Verve on 11/1.  Classes will be on the 20 minute starting at 3:40 pm with trainer warm ups on the half hour.

Spread the word to your family and friends.  All are welcome.  Sign up to attend the lecture as well as the evening WOD’s for 11/1 on Mind Body via the Seminars tab.


  1. bill :

    Whats a walter carry lunge? Google said you made it up.

  2. bill :

    Just saw it was an i not an L, i think i have it figured out haha

  3. Keith :

    I actually had fun during this WOD. No (significant) pain after. Did work that would have been IMpossible for me back in January.
    I frickin love this place.

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