VERVE 10 week strength program and new Open Gym time slots. Read on!
Staring October 4th, we will be offering a 10 week strength program written by our very own, coach Melissa.
The Verve 10 week strength program will focus on the 3 main lifts: Bench, Squat, and Deadlift. Each week we will do the main lifts followed by accessory work, and finish the program with a max out week. The program is percentage based so any skill level will benefit from the programming. The cost for the full program is $75 for Verve Members and $150 for Non-Members. If you want to focus on just one of the lifts the cost is $30 for Members and $60 for Non-Members. Class times to be determined.
About your coach, Melissa Liskowski
Melissa started powerlifting in September of 2019. Since then she has set a National Record in Squat and holds 15 Colorado State Records for all lifts and total across the USPA and USAPL federations in the 52kg weight class. She has been a coach at Crossfit Verve for 3 ½ years and prides herself on helping others achieve things they never thought were possible.
For more information or to get signed up, email melissa@crossfitverve.com
Afternoon open gym is coming back in October. Starting in October, we will also be allowing Verve members to have open gym from 7:30 am – 11:30, Monday through Friday.
More details about open gym will be on tomorrow’s blog.
WOD-
Heavy Day
15:00 to build to a 1 rep power clean
Rest 5:00 then,
15:00 to build to a 1 rep power snatch
SPRINT-
As many rounds as possible in 24:00 of:
34 Wallballs
26 KB Swings
18 Box Jumps
10 Push Ups
