Wednesday 150225

4 Rounds for time of:
Row 500 meters
10 Overhead squats, 155#(105#)

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Kent taking a beating while Laura puts into practice some of her new basic self defense moves.

Kent taking a beating while Laura puts into practice some of her new basic self defense moves.


It’s GAME TIME!!!!

The 2015 CrossFit Games seasons begins tomorrow tonight with the start of the Open. Open WOD 15.1 will be announced live at 6pm. Verve will have it posted on Friday as our daily workout. Just a few reminders about how Verve will handle the Open WODs and any entered scores for the workouts.

*If you are registered for the Open you will have until 6pm Monday night to perform the workout and enter your score for validation. Verve will have until Tuesday at 6pm to validate those scores. Please be cautious and careful when entering your score, if there are any errors it cannot be validated. Corrections can be re-submitted as long as it is before Monday night 6pm.

Verve is offering 3 opportunities for you to complete the Open WOD:

1) You may perform the workout during 1 of 9 classes held throughout the day on Friday (not including open gym). Every class will run in two heats to allow for every athlete to be judged during their workout.

2) You can perform the workout on Saturday from 1:30pm-2:30pm. Please sign up for this on MBO and please plan on arriving around 1pm to begin your warm-up so that we may start at exactly 1:30pm. This class will also be broken into 2 heats to allow for judging. If you have taken the judge’s course and would like to come to Verve to assist with judging on Saturday, we would greatly appreciate it, you do not have to do the workout.

3) Lastly, you can perform the workout on Monday afternoon from 1:30pm-3pm. This is during open gym time, it will be the responsibility of the athlete to warm-up, get equipment ready, and have a judge to watch their workout. Danni and myself (Courtney) will be available to help but any additional help is appreciated. If you plan on coming in Monday, send Danni ( and myself (  an email heads up. If there are a lot of you we can get an area of the gym set up a head of time.

*If you cannot attend 1 of these 3 times or simply choose to perform the workout at a different time (this includes open gym on Friday), it will be your responsibility to video tape the workout and submit it for validation. **VERVE WILL NOT VALIDATE ANY SCORE FOR A WORKOUT PERFORMED OUTSIDE THE ABOVE LISTED TIMES**. For example, if you decide to come in to Verve on Friday at the 1:30pm open gym time and perform the workout, even if you bring a friend who has passed the judge’s course to judge your workout, you MUST video tape it. Verve will not accept your score sheet or validate your score because it was not performed during our listed open WOD times.

*When it comes to video tape submission, it is the responsibility of the athlete to have the necessary equipment, set up the equipment, and follow the guidelines required for all video tape submissions. For video tape submission requirements go to

*Verve will provide the scorecards for each workout. Athletes need to be sure they are filled out COMPLETELY and CORRECTLY. Following the workouts all scorecards will be collected and placed in a designated folder.

*Athletes interested in competing on the Regionals team will have an additional WOD per week that will need to be scored. This is the Tuesday WOD that will start March 2nd. The score for these workouts will be written on the top right corner of the Open WOD scorecard.

*If you have not yet registered for the Open it’s not too late. You have until 6pm Monday night to make your decision. You can register at

If you have any questions or concerns, if there is anything about the Open you are still unsure about, please post to comments or email me,, I’m happy to help. 

Now rest up, hydrate, mobilize, and let’s get ready to rumble. 

*Speaking of mobilizing, Verve’s first yoga class is this Sunday @ 8am with Molly. Bring your mats and get bendy. Sign up on MBO.


  1. KimberlyB :

    Can we bring back the 7pm open wod on Fridays? The 6pm has been way overfilled on Fridays and I know a bunch of peeps who would come to the 7! Please??

  2. CrossFit Verve :

    Great question Kimberly. We are looking into it and we will update you all when we decide.

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