20 Rep back squat
Use 60% of 1RM back squat from 4/1/13 and add 10# and perform 20 reps. No reracking or long pauses. This will be the fourth week. If 1RM < 200#, you will be adding 20# total to that number today. > 200#, you will be adding 40# to that number today.
Then…
21 – 15 – 9 reps for time:
Overhead squats, 95# (65#)
Burpees
Post times to comments and BTWB.
HUGE turnout on Sunday for Emmalee’s Gymnastics Skills clinic, be on the lookout for regular Sunday mobility and gymnastics sessions on the schedule. Also, Endurance and Rowing classes are coming to regularly scheduled MBO times and Open Gym hours are now Monday – Friday 1:30pm – 4pm in addition to our evening and weekend Open Gym hours. Please adhere to our Open Gym etiquette and enjoy! Let us know your thoughts!
Please join us for our CrossFit Verve Open House & Garage Sale on Saturday, May 11th 12pm–4pm.
Do you have some old fitness gear you want to get rid of? Bring it on it and all proceeds will go to help support the Verve team and individuals traveling to Regionals in Utah at the end of May. Items must be outdoor/fitness related and everything left after 4pm will be donated to GoodWill.
Do you have a business or side-job you would like to share with the Verve community? Vendors may set-up a table to share with our community for the afternoon for a $10 donation. It’s a great opportunity to introduce yourself and your business to our community. Come get some cool giveaways from vendors such as TenderBelly Bacon, EvolutionSnax, Noble Savage Foods, etc.
We’ll also be having free gear giveaways every half hour. All current Verve retail will be on clearance as we make room for the new arrivals. One day only!
KIDS!!! We will have free Kids Classes at 9am and 12:30pm, sign up HERE
Verve kids, tell your friends about how much fun you have in class and bring them with you!
