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Wednesday 240103

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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 that have never been to Verve but would like to come and see what it’s all about, they are welcome to join us for 2 weeks at zero cost.

This is for people new to Verve only.  If you’ve been to Verve previously, either for a drop in or maybe you were a member, you are welcome to come but must purchase a 2 week pass for a discounted rate of $80.

Steps to attend:

Create a Mindbody (MBO) account by following the instructions below.

Go to the Schedule page on our website: https://crossfitverve.com/schedule/

You will see a calendar plug in.  On the calendar you’ll see a My Account link in the right hand corner.  Click the link and it will take you through the steps to setup your account.

Once you create your MBO account, email info@crossfitverve.com to let us know you set up your account.

Once your email is received we will add a 2 week pass to your MBO account and email you back to let you know your pass will be active on January 15th.

Sign up for the classes you’d like to attend from January 15th – January 27th.  Signing up for classes is required so we know who is coming to what classes.

Sign a waiver when you come for your first class.

Come workout as much as you’d like during the 2 week period.  Coaches will have plans for all experience and fitness levels.  

We look forward to seeing you during the 2 week period!

Sunday 230917

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Every minute on the minute for 25:00

Minute 1 15 Calories on the rower
Minute 2 10 Toes to bar
Minute 3 15 Calories on the bike or 12 Calories on the ski erg
Minute 4 10 Eye level kettlebell swing to squat 53#(35#)
Minute 5 Rest

No score today. Just do the work!

Saturday 230916

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With a partner

With a 22:00

5-10-15-20-25
Power snatch 135#(95#)
15-12-9-6-3
Ring muscle ups

Run 200 meters together after each set

With the remaining time:
Build to a heavy power snatch

Scores = Time and combined weight

Friday 230915

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Every 2:30 x 5
4 Front squats
*Use the back squat weight from 090823

For time:
50 Wallballs 20#(14#)
Row 250 meters
20 Ab mat sit ups
Row 250 meters
35 Wallballs 20#(14#)
Row 250 meters
35 Ab mat sit ups
Row 250 meters
20 Wallballs 20#(14#)
Row 250 meters
50 Ab mat sit ups
Row 250 meters

Thursday 230914

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Every 2:30 x 5 sets

2 Shoulder press + 2 Push press + 2 Push jerks

7 Rounds for time:
7 Shoulder to overhead 115#(75#)
7 Bar facing burpees

Wednesday 230913

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With a 30:00 clock

Bench press sets of 5

Ring dips sets of 8 – 12

Barbell bicep curls sets of 8 – 12

We are slowing it down today. You will have 30:00 on the clock. You can perform as
many sets as you want in the 30:00. Stay within the rep ranges and rest as needed.

Think of this as a old fashioned body building day.

Tuesday 230912

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Every 2:00 x 6

1 Clean deadlift (Heavy), then quickly strip weight off and perform
1 Power clean + 1 Hang power clean
*Add # each set, but technique comes before weight

4 Rounds for time of :

Row 500(450) meters
15 Deadlifts 135#(95#)
15 Toes to bar

Monday 230911

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With a 8:00 clock
Run 800 meters
With remainging time
As many rounds as possible of:

3 Thrusters 135#(95#)
3 Bar muscle ups

Rest 3:00

With a 6:00 clock
Run 400 meters
With remainging time
As many rounds as possible of:

5 Thrusters 115#(75#)
5 Chest to bar pull ups

Rest 3:00

With a 4:00 clock
Run 200 meters
With remainging time
As many rounds as possible of:

7 Thrusters 95#(65#)
7 Pull ups

Sunday 230910

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5 Rounds for time of:
14 Ab mat sit ups
12 Shoulder to overhead (Choose #, but go unbroken)
10 Kipping pull ups

Post WOD:
3 – 5 rounds for quality of
20 Meter reverse sled drag
20 Meter forward sled drag

Saturday 230909

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Ali’s birthday WOD

With a partner

As many rounds as possible in 24:00 of

9 Deadlifts
9 Hang power cleans
86 Double unders
3 Rope climbs
7 Calories on the rower

*Add weight after every 2 rounds

Weight = 95#(65#) 115#(75#) 135#(95#) 155#(105#) 165#(115#) 185#(125#) 205#(135#)

1 person works, 1 person rests. Split reps however you want.