Take 15 minutes to build to a heavy power clean + split jerk
Then:
Every 2 minutes for 12 Minutes
1 Power clean + 2 Split jerks @ 70% of today’s heaviest
Pre-WOD skill work = Free standing handstand holds
Post loads to comments and BTWB
A huge thank you to all the fine folks that came to Verve on Saturday to spend an afternoon tasting chili. We had an amazing selection of chilis to sample, with the people’s top choice going to Fred and Melissa Liskowski’s “Chili So Good You’ll Forget Your Macros”.
Thank you to our other amazing cooks for bringing in your best chili recipes:
Vanessa Anaya – Netflix and Chili
Jason Allison – Edwardo’s Back Home Again Chili
Leslie Smith – Chipotle Chicken Chili
Anna Dolezal – Big Chili Style
Anna Mattson – Burn Your A** Off Awesome Chili
Phoebe Percell – Tailpipe Chili
Brandon Gouker – Grab Her By The Chili
Linda Kiker – Black Bean and Pumpkin Chili
I also want to give a big shout out to Anna Mattson for being such a crafty lady and making one sweet a** trophy for the winner.
Over the next several weeks we have a ton of stuff coming up on the calendar:
*December 7th (Wednesday)- Josh Haskins from Ascent Protein will be at Verve during the evening classes. He will have his table set up for sampling and question answering.
*December 17th (Saturday)- Bring Your Friend To Verve Day!!!! We want to invite you to bring a friend to Verve to try a class for free. Have a buddy that is interested in CrossFit? Bring them to one of our 3 classes that day and let them workout along side you. The WOD is easily modifiable/ scalable to meet the needs of everyone. Please be sure to have your friend sign up in MBO so we can continue to have an accurate head count for classes.
*December 17th (Saturday)- Keith from SFH will be at Verve from 8am-12:30pm with his table of SFH goodies to sample and answer questions.
*December 24th (Saturday)– We have an abbreviated schedule. There will only be 3 classes that day, each 1 1/2 hours long to help accommodate for The 12 Days Of Christmas WOD. Get on MBO and reserve your spot in class now!
*December 25th (Sunday)– We will have one single class, check it out in MBO.
*December 31st & January 1st (Saturday & Sunday)- We will again have abbreviated schedules, please see MBO for class times.
*January 21st (Saturday)- We will be hosting Mile High Sprints. This is a satellite indoor rowing competition to qualify individuals for the World Indoor Rowing Championship. Anyone can compete in this event, as long as they are over 14 years of age. The event will be a 2,000m row for time. While this event brings out all the local crew teams and rowing specialists, it also brings out anyone interesting in seeing how they fair next to these people. Have an interest in competing, click here to register. This event will take place in the morning, class times will be moved to 4pm and 5pm Saturday evening.
*January 28th & 29th (Saturday & Sunday)- Verve will be hosting a CrossFit Level 2 Certificate Course. We will have morning classes and be looking into off site swimming WODs. Please stay tuned for more updates.
*February 11th & 12th (Saturday & Sunday)- Verve will be hosting Matt Chan and his TFW Seminar. This seminar will be gauged towards individuals interested in being more competitive in CrossFit. This seminar will come with discounted rates for Verve members looking to participate. For those not registered for the seminar, we will have morning classes before closing for the rest of the day. Again, stay tuned for more updates.
****As you look through this calendar it becomes clear that Verve will have several weekends with an abnormal schedule. We understand that this can cause some frustration for you as members who rely on our weekend hours for your regular training. You, Verve members, our in fact our top priority. We think about you every time we make a decision to host a seminar or special event that effects our schedule. We want to serve you the members and we believe we do so when we open our doors to these additional activities. It is because we host a Level 2 course that we will be able to send one of Verve’s trainers to the course. This course helps develop a trainer’s skills. This course will help us continue to bring you high quality training. We have had several members express interest in being more competitive, we feel the TFW seminar will meet the needs of those people. We simply want to continue to bring you opportunities to grow as athletes and opportunities that help us build our community. We will continue to provide as many class options as possible, both at Verve and off site. We will even be looking into adding some open gym time in the evenings following some of these events. So mark your calendars now, stay tuned for updates, and please feel free to email me if you have any questions/ concerns.
Thank you,
Courtney
courtney@crossfitverve.com
