For time:
500m Row
Then, 5 rounds:
5 STO, 155#(105#)
7 Front rack lunge steps, 155#(105#)
9 Burpees over the bar
500m Row
Post times to comments and BTWB
Speaking of partner work. . . .
Ladies, Femme Royale is coming at you fast. It’s Saturday August 19th. If you’ve been thinking about it, think no more. Grab a buddy and get signed up. If you are worried about what you may or may not be able to do physically, FR has 3 divisions you can sign up for: For Fun, 50/50, and RX. The workouts have already been announced, so find the best division and get your practice on.
To register, click here.
To see workouts and movement standards, click here.
Gentlemen, we haven’t left you out. Verve is hosting a Bro-Down on Sunday August 20th. It will be the same format and workouts from the Femme Royale with weights adjusted for the men. We will only have 2 divisions: Open and RX. Registration for dudes is $40 per team. Because this in house competition is being put on just by Verve and just for Verve dudes, the registration money is going right back to prizes for the winners, 3 podium spots per division.
To register, go to Verve’s square system and make the purchase. Be sure to put team members names and team name in the notes.
*Verve will not have any classes or open gym times during the weekend of Femme Royale and Bro-Down. So if you want to get in some fitness, get signed up for one of the events. 😉
——————————————————————————————————————–
Sunday July 30th Verve is excited to host a workout in support of Verve’s own Frank Moore and his non profit charity CellCycle. Frank founded the charity CellCycle last year after his 6 year old niece was diagnosed with childhood leukemia. This is a family run operation where 100% of money raised is donated to individuals affected by blood cancer.
We will have a free workout at 10am and 11am. Following the 11am WOD Whole Foods will be on site providing snacks and refreshments. The workout will be written for any and all to attend and be easily scaleable to meet any individual needs. We simply ask that instead of any drop in fees, you donate to CellCycle. Frank will be on hand to help take donations, and there will be a family present with a story to tell about their fight with cancer.
All are invited, so bring family and friends and help support a great cause. For more information about CellCycle click here.
