Tuesday 140415


5 – 5 – 5 – 5 – 5

Post loads to comments and BTW.

IMG 9771 475x712 Tuesday 140415

America and AJ go together like Verve and rope climbs.

CrossFit Verve Lean and Mean Nutrition Challenge  – Are you in?

The CrossFit Verve Lean and Mean Nutrition challenge is a 6 week team and individual challenge designed to teach you healthy nutrition and lifestyle habits in a fun, competitive format that will help you build muscle, eliminate excess body fat and improve your health and fitness.

Why do I need this?

To build healthy lifestyle habits, balance your stress levels, improve your health and continue to improve your performance in the gym. And you’ll likely lose body fat and build muscle while you’re at it.

What should I expect from this challenge?

Over the course of this 6 week challenge, you can expect to build lean muscle and shed excess body fat. But that’s just the beginning. In addition to building a lean and strong physique, you’ll also improve your energy on a daily basis (no more mid afternoon insulin naps), improve your digestion, eliminate nasty food allergies and inflammation, continue to crush your workouts, and gain some control over your hectic and stressful life.

How does it work?

Every day for 6 weeks you will keep track of a couple important things, such as exercise, sleep, nutrition, quiet time and rest days. Each of these activities will have a certain score associated with them. At the end of the competition, the individuals with the highest scores (total points, body fat lost, best team score, most dramatic before/after photos) will be awarded with prizes!

How do I log my score?

You will be given a scorecard prior to the start of the challenge to use to log your scores daily.

What are the prizes?

GRAND PRIZE – Biggest Change in Before/After Photos: 1 month free training, 1 free Foundations membership for a friend, and a gift basket.
Most Body Fat Lost: Gift Basket
Most Points Scored (Individual): Gift Basket
Most Points Scored (Team): T-Shirts and Tender Belly Bacon

What are the rules?

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Eliminate alcohol, processed foods, dairy, grains and other inflammatory foods. Exercise 5 times per week. Take 2 days off to rest and recover. Sleep a minimum of 7 hours every night. Take 20 minutes of uninterrupted quiet time every day (no electronics allowed).

How do I get started?

  1. Sign up in person at the gym or e-mail colby@crossfitverve.com
  2. Your fee will be paid through your account on Mind Body
  3. Schedule your first body fat test
  4. Take before pictures (make sure your entire body is in the shot – take one from the front, one from each side and one from the back. And take one flexing – because, why not?). Send these photos to colby@crossfitverve.com
  5. Identify and write down, on paper, 3 goals that you would like to achieve – improved fitness, decreased stress, a lower bodyfat percentage, better performance in the gym, etc
  6. Keep score every day

How does the scoring work?

  • Eating (up to 8 points a day). Earn 2 points for each 100% real food meal (up to 3 per day). Earn 1 point for each clean snack (up to 2 per day).
  • Drinking (1 point per day). Earn 1 point for each day without alcohol, soda, juice or other drinks that taste sweet (no artificial sweeteners). Black coffee and unsweetened tea is acceptable.
  • Exercise (up to 3 points per day). Earn 2 points for each day with a CrossFit workout (maximum of 10 points per week). Earn 1 point for each day with a workout outside of the gym, such as Yoga, hiking, biking, etc. Minimum of 60 minutes of activity for these outside of gym workouts. Earn 2 points for each day that you do NOT exercise (limit 2 per week).
  • Sleeping (2 points per day). Earn 2 points per day for each day with a minimum of 7 hours of uninterrupted sleep. Naps count towards your total!
  • Quiet Time (1 point per day). Earn 1 point per day for taking 20 uninterrupted minutes of quiet time – no electronics allowed!

How do the teams work?

The teams will be selected at random and you will be assigned a coach. Your coach will provide you with accountability and will also be your resource for any questions regarding the competition.

How much does the program cost?

Program Cost: $35
Before and After Body Fat Test: $65

Where can I schedule my body-fat test?

Check out this Google Spreadsheet to register: https://docs.google.com/spreadsheet/ccc?key=0As6SmCm7GOeadDNmU2JMbWVsaTlsNXNIY2VfZUh6VlE&usp=sharing#gid=0

What is the schedule/timeline for the challenge?
April 17th – First Body Fat Test @ Verve (register at the link above)

April 19th – Registration closes and teams are chosen at random. Information packets are sent out Saturday afternoon, containing all the guides and information you will need for the challenge.
April 20th – Go grocery shopping and prepare meals for the first three to four days.
April 21st – Challenge begins. Start filling out your score cards.
June 1st – Challenge ends. Tally your scores and keep with the healthy habits.
June 4th – Second Body Fat Test @ Verve. Be proud of your hard work.


Monday 140414

In a team of two, complete as many push press as possible in 12:00
Partner 1 lunges 100′ while partner 2 does 5 supine ring rows and then as many reps as possible of DB push press (40#/25#)
Athletes switch when lunging athlete gets to rings

Post time to comments and BTW.

Engineering the Perfect Nights Sleep by Colby Knepp

You hear it time and time again – sleep is important! Well, how important is it? Check this out.

During those precious hours of rest, your body releases growth hormone and testosterone – hormones that give us more strength, muscle and vitality, and help to repair your broken down body (assuming your nutrition is up to par). This is ideal for anyone who wants to look, feel and perform their absolute best on a daily basis.

In addition to helping support the recovery process, getting enough sleep will also help you maintain a lean physique by improving your insulin sensitivity. Having high insulin sensitivity is generally a marker of good health. The more sensitive your body is to the storage hormone insulin, the better your body will process carbohydrate (storing carbohydrate in your muscles and liver rather than your belly fat). This is great news if you want to maintain a low body fat percentage.

Who doesn’t want that? But with all the modern luxuries (see: distractions such as Facebook, YouTube and Game of Thrones) that we have at our disposal, chances are you are missing out on the best sleep of your life – every night.

Here’s how to do it.

  1. Purchase a good bed. Memory foam does the trick for me.
  2. Establish a bedtime routine. Turn off the electronics one hour before bed. Drink some decaf tea and do some light reading. This is also a good time to work on your soft tissue – pull out those foam rollers and start mashing!
  3. Sleep in a cold environment (65 degrees) or take a COLD shower. I mean COLD. Turn that handle ALL the way to the cold side – five minutes minimum (or more if you’re a real man). I have no idea how or why this works, but you’ll feel like you’ve been hit with an elephant tranquilizer within about 30 minutes.
  4. Make your bedroom as quiet as possible. This means no television. Some white noise in the background such as a fan will help shut your brain down, however.
  5. Make your room as dark as possible. Blackout curtains will do the trick nicely.
  6. No cell phones or electronics. Seriously. Put them in another room and turn your notifications off. Purchase a plain jane alarm clock to replace using your cell phone as an alarm.
  7. Do some light reading before bed. Fiction or non-fiction; just be sure to shut it down after about 20 minutes.
  8. First thing in the morning, get 10-20 minutes of sunlight as soon as possible. Because sunlight is awesome. If your schedule allows it, go for a quick walk outside.
  9. And gosh darn it; wash your freaking sheets! Once a week, minimum.

The bottom line is this – you can train 5 days a week, eat clean most of the time and make some good progress towards your goals. But why miss out on recovering faster, having more energy throughout the day, and making GREAT progress towards your goals? Make ONE of these changes tonight and let us know how it goes.

Questions? E-Mail Me – colby@crossfitverve.com

Sunday 140413

Five rounds for time:

20 Dumbbell snatch, alternating
30 Ab-mat sit ups
40 Double-unders

Post time to comments and BTW.

IMG 9766 475x475 Sunday 140413

Tara making pregnancy and fitness look good!

Upcoming Athlete Interest Clinics:

Mobility this Sunday 12:15pm w/Robyn
Running Tuesday 5:30am w/Nate
Mobility/Mash next Sunday 11am w/Maddie
Next Foundations begins this Monday, 4/12 at 7pm.  Through the end of May, CrossFit Verve is offering a special 6 Weeks to Summer Getting Started package to new athletes.  For $250, you can complete our Foundations Program and 1 month of Unlimited Membership.  Upcoming and eligible Foundations start dates are April 14, April 28, May 12, and May 27.  This includes a savings of $25-$75 off our normal rates.  Please join us on these start dates to sign up or email info@crossfitverve.com with questions.  We look forward to meeting you and helping this summer get started off right!


Saturday 140412

As many rounds as possible in 6 minutes:

2 Squat cleans, 225# (135#)
4 Burpees over the bar

Post rounds to comments and BTW.

IMG 0690 475x712 Saturday 140412

Mike makes time for his mobility and his muscles.

Free Intro Class 8am at Verve.  Come meet some of the best CrossFit trainers around!  Next Free Intro Class Saturday April 26 at 8am. 

Next Foundations Program begins this coming Monday, April 14 at 7pm.  This program is for active healthy individuals that want to ramp up into our fast paced group CrossFit classes. This class will meet Monday, Tuesday and Thursdays during each week, with a limited number of people per class. There is a total of six (6) classes that will need to be completed to sign-up for membership.  

During the Foundations course we are going to want to know a little more about you. We will be conducting assessments in order to understand you, your personal goals, current health, concerns or up and coming competitions. Once we have some understanding of your needs, we can help you achieve your goals.  Additionally, you will receive a comprehensive understanding of the CrossFit program. 

Through the end of May, CrossFit Verve is offering a special 6 Weeks to Summer Getting Started package to new athletes.  For $250, you can complete our Foundations Program and 1 month of Unlimited Membership.  Upcoming and eligible Foundations start dates are April 14, April 28, May 12, and May 27.  This includes a savings of $25-$75 off our normal rates.  Please join us on these start dates to sign up or email info@crossfitverve.com with questions.  We look forward to meeting you and helping this summer get started off right!

Friday 140411

6 Intervals of:

2:00 of the following work:
12 Medball cleans
6 Hand stand push ups
As many reps as possible of  Muscle Ups
Rest 2:00

Post reps and rounds to comments or BTWB

20140405 080015 e1396977699576 475x844 Friday 140411

Wonder what Jamey and Ali’s personal mantra was during monster walks?

“I’m good enough, I’m strong enough, and gosh darn it, people like me” 

I had the opportunity to attend the Crossfit Competitors Course this past weekend.  First let me say, I HIGHLY recommend attending that course if you have any interest in competing, coaching, or just motivating you to achieve your goals. Second, the topic of positive self-talk and the power of thought was discussed.  I am an admitted culprit of mentally abusing myself like a red-headed step-child if a workout isn’t going my way, so this topic was of great interest to me.

During the discussion, Matt Chan mentioned having a personal mantra to keep you focused when things are going haywire. Example: When you are in on your fifth round of a 400 meter run just after doing 20 over-the-bar burpees and all you want to do is walk around the last corner, a personal mantra can snap you back to reality and keep you focused on your ultimate goal. After looking online and researching this topic, crossfit979 had some great information on setting and using your very own personal mantra.  Here are some details on setting your personal mantra:

What is a mantra? A mantra is a sound, word, or phrase used to aid in meditation or to snap you back into focus at any point in time.

Why create a mantra? This is a great tool for reminding us why we are diving into the suck of a workout and pushing ourselves beyond a level we think we can achieve.  Mantra’s can influence our subconscious to keep us moving on.   By repeating your mantra over and over, in some cultures hundreds of times a day, you program your subconscious to always have your intentions in your head and it begins to influence the actions you take throughout each day.

We encourage you to define and utilize a personal mantra for yourself. Think about the stresses in your life, the goals you have to overcome them, and the things you want to achieve and create a phrase you can use to focus your intentions. Remember that your mantra should be personal, it should be 1-5 words that are meaningful to you. Your mantra should be written in a manner that is similar to your own verbiage; if you’re not a Greek philosopher and don’t speak latin, your mantra probably should not have that in it.  Your mantra should be a motivator, or a reminder of who you want to be or what you want to accomplish this year or could define your dreams, goals and passions.  The key is that it has meaning, it defines you and expresses the things you are going after.

“Create your mantra, program your mind, and get ready to be the best you’ve been in your entire life! The power of a mantra is immense!”

Here are some great examples of  of some mantra’s that you can feel free to claim as your own:
“I am enough”
“I have come this far, I can go all the way”
“Yesterday I did, today I do, tomorrow I will”
“No regrets”
“Keep Breathing”
“I am stronger than I was yesterday”
“I will beat Clancy” 

Take a second to write your personal mantra in the comments below.


Thursday 140410

Take 15 minutes to find 1RM OHS (from racks)
Then, take 10 minutes to find 1RM complex of 1 Power Snatch + 1 Hang Power Snatch
Then, every minute on the minute for 7 minutes:
1 Power Snatch + 3 OHS @ 50% of heaviest Snatch Complex
Post loads to comments and BTWB
IMG 9305 475x356 Thursday 140410

Lindsay and Katie doing some bench pressing.

The air squat, that’s functional. By Courtney Shepherd
Each of us, before becoming a member of CrossFit Verve, took part in a foundations class in some form or another. Just the title of the class gives away it’s purpose, to teach us the foundations of CrossFit. The very first one on the list is the air squat. The air squat is a foundational movement because we can continuously build on it, seeing new movements form like the front squat, OHS, back squat, thruster, wallball, etc. Each of these movements has it’s own working parts and pieces but the underlying components of their squats are all the same. 
We put a lot of emphasis on the squat, not just because it’s a foundational movement but because it is a functional movement. That’s a lot of “F” words to describe the air squat. Your next question may be “what makes a movement functional?” There are several characteristics that make a movement functional:
1) Functional movement is natural. What I mean by that is we don’t have to be taught functional movement. When you were a kid did you ever sit down? Then moments later did you stand back up? That was a squat. Do you remember your parents teaching you how to sit down and stand up? Most likely because they never had to, we figured it out all on our very own.
2) Functional movement demonstrates universal motor recruitment patterns. Meaning it’s unavoidable movement. Try sitting down without bending at the knees, not possible. Squatting requires multiple joints, multiple muscle groups engaged to be performed.
3) Functional movement is safe. Even at post 1 rep maximal loads. 
4) Functional movement is essential. You need functional movement to get through the day. Getting out of bed in the morning, sitting on to and getting off of a toilet, sitting down in a chair at our work desk. The loss of functional movement is called decrepitude and is the reason people find themselves in nursing homes. 
5) Functional movement is compound yet irreducible. I can not break a squat up into pieces. I can not do leg curls, calf raises, thigh abductors, thigh adductors, and at the end have a better squat. Because of characteristic #2 in order for my squat to improve I must do squats. 
6) Functional movement demonstrates the importance of core to extremity. When we warm up the squat we address initiating with out hips first. This engages our bigger muscle groups first. I want my biggest muscle groups engaged before the smaller ones, they do more work. 
The most definitive characteristic of a functional movement is that it allows us to move large loads, a long distance, quickly. In the air squat that large load may first be your body weight. As we build strength we may be able to support loads for back  squats and front squats. 
The point is that an air squat is not just an air squat. It is the foundation for many additional movements. Building strength in the mechanics of an air squat has transferability. An air squat is also a functional movement. Performing functional movements is a necessity in life. In short, squats are good for the soul, like chicken soup. 

Wednesday 140409

As many rounds as possible in 20 minutes:

Row 300m
8 Good mornings, 135# (95#)
8 Bent over rows, 135# (95)

Post rounds to comments and BTW.

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He seems pretty legit when it comes to this fitness and nutrition stuff.

The Protein Balance

There seems to be a protein pendulum today.  On the one side, you have people who focus their diets on calories, as opposed to macro-nutrients.  The idea is, limit your calories, and weight loss ensues.  So, the person eats whatever they want, so long as a certain ceiling of calories isn’t reached. Often, this strategy is carb-rich.  To be fair, I get it.  I don’t want to be overweight, either.  People are to be commended for at least trying something to improve themselves. But a low protein/high carb diet will force the body into a high-insulin, low-glucagon state.  Bottom line, this is state of body that lends itself to obesity, and diabetes, among other things, regardless of caloric intake. 

On the other side, you have individuals who are so pro-protein, you’d figure that there is no other food on this planet.  They have found the latest, greatest protein supplements.  They drink egg-whites out of the carton (Gross.  Though I have done this.).  Protein is king because they want to gain muscle.  It’s all about muscle.  And hey, I get it.  I want to be huge too.  I then want to buy shirts that are one size too small, and contort myself into flexy poses throughout the day to show off my hugeness.  But eating too much protein with few carbs does us no good at all.  Excess protein in converted into fat.  So… you go off on protein to get your hugeness on, but your body says to you, “Sweet mother this is a lot of protein.  Whatsoever shall I do with this?”  It responds to itself in kind, “Ah.  I shall store it as fat.  For later.  Cuz who knows, right?”  

Obviously, these extremes don’t cut it.  Number one, they are not practical, number two, they often don’t work.  So something must be missing here.  If limiting protein in the name of calories doesn’t make me lose weight, and eating protein in excess doesn’t make me gain muscle the way I want, then what’s the answer?  

You probably could guess, it’s somewhere in the middle.

We prescribe the Zone Diet. The Zone prescribes a protein intake as being 30% of your daily munchiness.  It also prescribes not eating protein by itself.  Protein, carbs, and fat, all eaten in ratio’d quantities, which leads to hormonal balance, which leads to the body being able to accept and process the food you eat the way you want it to be accepted and processed.  Which means the protein you eat will actually go to muscle building and restoration.  BOOM! Moderation leads to a better existence.  

Please join us Wednesday evening 7pm for a Free Nutrition Workshop by Matt Chan.  We’ll be discussing Zone and fine-tuning your diet to improve your performance.  RSVP on MBO.  This event is free and open to the entire community.    

People ask us all the time, “What do I eat?  How should I eat?”  It always comes back to how you are fueling your body.  If your performance stinks or plateaus, think about what’s going into your mouth.  If you aren’t happy with your body composition, think about what’s going into your mouth.  You know that saying about “Not being able to out-train or out-exercise a bad diet.”  Well, it’s true. 

World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” 

~Greg Glassman

Also, please join us for monthly Happy Hour this Friday at 5pm at Jake’s patio up the street at 38th and Walnut.  We’ll be celebrating the awesome weather this week and getting the weekend started off right!

Happy Hour 475x712 Wednesday 140409

Tuesday 140408

5 Rounds for Time:
30 Bench Press 95#(65#)
3 rope climbs 15′

Post time to BTWB.

IMG 9752 475x316 Tuesday 140408

Kavan and the Irishman getting swole during open gym!

Many of  you that have been coming to Skilz class have noticed we do a lot of strict pull up work.  I’ve been making it a priority to add in more strict movements to help develop strength in the pull up, whether it’s a few max sets of strict pull ups or ring rows, the goal is to develop overall pulling strength.  I’ve also talked to a lot of individuals during workouts and used strict pull ups as a modification in workouts to better build strength and hopefully make us stronger overall.  After all we all want pull ups, right?  

So what do you think?  Do you think strict pull ups should come before kipping pull ups?  I have my feelings and thoughts but it’s not about me, it’s about you.  What are your thoughts?

Here is a great video with some well known CrossFit personalities that have an educated conversation about pull ups and the importance of both the strict version and the kipping version.  Take a watch and hear both sides of the argument.  


Monday 140407

Complete as many rounds as possible in 18 minutes:

15 KB swings 24kg (16kg)
15 Wall balls 20# (14#)
Run 400 meters

Post score to comments and BTW.

IMG 9254 475x316 Monday 140407

Who’s ready for some 400′s?


Your 24 Hour Guide to Living a High Performance Lifestyle by Colby Knepp

What does “Living a High Performance Lifestyle” mean to you?

Is it waking up every morning, excited to get to work and crush the project your working on? What about going through your day with an organized, relaxed and focused state of mind that is free from the stress and anxiety that is all too common in today’s distracted, hectic and busy world? How about having great physical and mental energy and consistently making progress in the gym?

You’re free to decide for yourself, of course, but to me living a high performance lifestyle is all of the above.

It’s being a productive person and consistently getting the right stuff done. It’s having regulated physical and mental energy levels throughout the day. It’s feeling deeply connected with the work you do on a daily basis. It’s consistently achieving your health and fitness goals. It’s waking up excited to start your day and it’s leading a life that, for the most part, is free from anxiety, stress and meaningless distraction.

Is it even possible in today’s world? If you want it bad enough – yes, it is. And it’s probably a lot easier than you might imagine.

Here’s how to achieve it.

What To Do In The Morning

  1. Get your ass out of bed and get the day started. You’ve got big things to accomplish today. Don’t feel like it today? I’m sorry. Do it anyways.
  2. Drink 20 ounces of water. Right after you take care of the potty business, drink 20 ounces of cold water. You’re a CrossFitter and a busy person, so chances are you are dehydrated. Let’s fix that right from the get go.
  3. Eat breakfast. This can be as simple as a protein super shake (2 scoops of protein powder, 2 tbsp almond butter, 1 cup spinach, 10-12 oz water and a couple of ice cubes) or a full on eggs n’ bacon type of meal. Pro Tip – this is a GREAT time to pack your lunch and a couple of snacks.
  4. Drink some black coffee (or tea). I really like coffee though.
  5. Journal. Don’t underestimate the power of self-reflection. Ask yourself these questions and answer accordingly – What are three things that I am most grateful for? What are three things that I most appreciate? What new opportunities do I have today? What three things did I get done yesterday? What are the three things that I am going to get done today?

What To Do In The Afternoon

  1. Drink 20 ounces of water. Staying hydrated will not only help your performance in the gym, but also support your ability to focus and be a productive human. This is a good time to take your fish oil.
  2. Eat a snack. Make this snack consist of protein, fat and veggies. Check out Steves Paleo Goods.
  3. Take a break. It is literally impossible to sustain 100% focus and attention for a full 9 hour work day. Here’s what I do – for every 60 minutes of focused effort and attention, I try to take a 10 minute break. I’ll usually go on a walk, read something enjoyable or do some light mobility and stretching. The key here is to get up and move around and allow your brain to disconnect for a little bit.
  4. Eat lunch. This meal should consist of protein, fat and veggies. I like to bring something along to read, and if I am with friends I make sure to leave the cellphone behind so I’m not distracted!
  5. Plan tomorrow. Near the end of your work day, write down all the important things that you need to get done and set a time and place to get it done – personal stuff, work, errands, etc. Guess what this step does for you? It takes the indecision out of the situation tomorrow morning when you are planning on what to do. All the important stuff has a time and a place, so don’t stress about it anymore.
  6. Drink 20 ounces of water. Yep. Again.

What To Do In The Evening

  1. De-stress for 20 minutes. In order to kick start the recovery process, both mentally and physically, you need to disconnect for a little bit. I like to go on a short walk with my fiance and our dogs, but you could also take a quick nap, do some mobility work or read. Heck, even watching some guilty pleasure TV for a little bit isn’t going to hurt you (I’ve been known to flip on the Xbox a time or two…).
  2. Eat a clean, delicious, home-made meal. I’ve found that taking 30-60 minutes to cook a delicious meal is deeply satisfying and is a nice transition from work mode into recovery/rest/relaxation mode. In need of some recipes? Check out PaleOMG or the Gourmet Nutrition Cookbook (your welcome).
  3. Develop a sleep ritual (check out next Monday’s article…)
  4. Sleep at least 7 hours.
  5. Repeat MOST days. My goal isn’t perfection. Instead, I try to follow this plan more days than I don’t follow it. What does this mean in practical terms? Four days out of the week I follow this plan perfectly. The other three? It get’s messy, but that’s okay. Life is messy.

But wait… what about exercise? Isn’t that the most important part of living a healthy lifestyle? Yes, it’s very important – and while I don’t feel the need to preach about why regular exercise is important, I do want to clarify what you should be aiming for each week. Do CrossFit 3-5x per week with a high level of intensity. Take a rest day or two when you are feeling pretty beat up and tired or when you feel like you are unable to hit the WOD with a high level of intensity (being “lazy tired” doesn’t count, though). Make sure you’re recovering properly with adequate rest, hydration and proper nutrition habits and you are WELL on your way to a very, very high level of fitness.

Questions? E-Mail me at colby@crossfitverve.com

And a couple scheduling reminders:

  • Tuesdays in April, 5:30 am Running with Nate
  • Tuesday, April 8th at 7pm – Mobility and Shoulder Pre-Hab with Colby
  • Wednesday, April 9th at 7pm – Nutrition & Zoning with Matt

Sunday 140406

7am WOD only at Verve.  

In teams of 2 complete the following for total reps, 1 working at a time:

5 minutes Rowing for calories (alternate every 15 calories)
4 minutes Man-makers/Woman-makers, 40# (25#) 
3 minutes Ground to overhead, 45# (25#)
2 minutes Ab-mat sit-ups
1 minute Burpees
Post teams and reps to comments and BTW.
IMG 0688 475x712 Sunday 140406

Maddie happily keeping her shoulders strong and stable.

Although we have a limited class schedule this weekend, we are happy to announce that we have some great clinics and workshops this upcoming week ahead.  
  • Tuesdays in April, 5:30am  Running w/Nate
  • Tuesday, April 8th  7pm  Mobility & Shoulder Pre-hab w/Colby
  • Wednesday, April 9th  7pm Nutrition & Zoning w/Matt
We hope you can join us!  Sign up on MBO.  Athlete Interest Clinics are free to Verve members or $20 drop-in.  The Verve Nutrition Workshop is FREE to the community.