Schedule update for this coming weekend. We are donating the gym to Steve’s Club so they can host a free Level 1 seminar for kids this coming weekend. We will have 1 class on Saturday and Sunday at 7:00 am both days. After that we will be closed for the rest of the days. MBO has been updated. Please sign up for class if you plan to attend. SPRINT members are invited to join both classes. Email eric@crossfitverve.com if you are a SPRINT member and would like to sign up for the 7:00 am classes.
WOD-
3 Rounds for Time:
12 Push Jerk 135#(95#)
18 Ring Row
24 Box Jump 24″(20″)
After party:
Crossover symmetry Recovery protocol
SPRINT-
5 Minute AMRAP:
200′ Walking Lunge
35 AbMat Sit Ups
Max Cal Bike/Ski
Rest 5 Minutes
5 Minute AMRAP:
100′ Single DB Weighted Walking Lunge
50 AbMat Sit Ups
Max Cals Bike/Ski
Rest 5 Minutes
5 Minute AMRAP:
200′ Walking Lunge
35 AbMat Sit Ups
Max Cals on Bike/Ski
