For time:
5-4-3-2-1
Front squat, 225#(155#)
Rope climb
Box jump for 2x the reps, 30″(24″)
*Flow is: 5 Front Squats, 5 Rope Climbs, 10 Box Jumps, 4 Front Squats, 4 Rope Climbs, 8 Box Jumps, etc.
Post times to comments and BTWB
Got friends you want to lift heavy things with? This Saturday is “Bring A Friend” day at Verve.
We invite you to bring a friend you want to introduce to CrossFit. They can join you in a class on Saturday for free. The workout can be scaled to meet all ability levels.
Can’t make it this Saturday? No worries. Our next “Bring A Friend” day is also on the books. It is scheduled for Saturday April 28th.
So get you and your friend signed up in MBO!!
But wait, that’s not all. . .
Who’s been wondering when they get to celebrate the end of the Open and finally hoist the Chanly Cup in victory?!?! Well wait no more . . . well you will have to wait a little because the party will be Saturday April 28th. Verve will get a place set and ready to rock for the team members of Team Sex Panthers to throw down and celebrate their Open Team Cup victory. Not on Team Sex Panthers?? Don’t you worry, the party doors will open first for the winning team and then a wee bit later in the night members from all 4 teams will be invited to continuing celebrating into the late evening hours. Stay tuned for more details, but put the evening in your calendar now and call the babysitters. dog sitters, cause we gonna party.
And yet, there’s still more. . .
Folks, keep your eyes peeled to the blog and social media because w have a TON of fun stuff planned over the next several months.
- We have our own in house PT Zach Harmon offering up free workshops for Verve members, providing you with info to keep your body happy and healthy.
- We have a ladies only event just before Mother’s Day. Guys, don’t be sad, we have a dudes only event for you right before Father’s Day. You do not need to be a mother or a father to attend, just a lady or a dude. 😉
- We have yoga on Sundays (4/22, 4/29, 5/6, and 5/20)
And there is still even more than this!! Folks, this is going to be a fun summer, get excited, and start marking those calendars as events pop up!!
