WOD-
Every 6:00 for 5 Rounds
Run 400 Meters
10 Deadlifts, 185#(125#)
5 Muscle ups
*Score is slowest and fastest round
Post times to comments and BTWB
SPRINT-
For time:
1000m Row
30 Alt DB snatch, 40#(25#)
15 Burpee box jump overs
20 Alt DB snatch, 50#(35#)
10 Burpee Box jump overs
10 Alt DB snatch, 70#(50#)
5 Burpees box jump overs
1000m Row
WEIGHTLIFTING-
Snatch Balance: 5×2 *Move up in weight each set
Hang Snatch 3,3,2,2,1,1
High Hang Clean + Push Press + Clean from Below The knee + Push Jerk + Clean + Jerk (1+1+1+1+1+1) x 3 working sets
The Committed Club
What is it? Is it cool? Will I be cool if I’m in it? How do I get in this club?
The Committed Club is a way Eric and I would like to reward and recognize consistency. When it comes to progress, be it in our fitness, our mobility, our nutrition, consistency is key. If you are able to consistently come to classes, you can be a member of the Committed Club. And this club has some perks. $$$$$
1- If you sign up for and attend 16 or more classes in one month, we will add your name to the Committed Club.
*You MUST SIGN UP for classes. It will not count if one of the coaches signs you in to class. You must sign in to MBO, reserve your spot, and show up to class. (Yes, we can definitely track all of this)
*You only get credit for one class per day. So if you show up on Tuesday and do the WOD, Sprint, and Weightlifting, your score is 1.
2- At the end of the month, we will take all the names from the Committed Club and put them in a drawing for a $25 gift card.
3- If you are on the Committed Club board for 6 months or more of the year, we will put your name in a drawing for a $200 gift certificate.
What do you need to do on your part?
-Sign up for class
-Show up to class
-Do those things consistently
Eric and I will handle the rest. 😉
*This information has been on the board, so we had a soft roll out starting May 1st. So the month of May could see our first club members. If you did not see it, don’t worry (and certainly do not do something crazy to get 16 days in without a break), the month of June will be looking for members too, and July, and August. . . . .
PS- If you do not know how to sign up for class, if you are not familiar with MBO, please email me and I will be happy to walk you through it. (courtney@crossfitverve.com)
