Wednesday 240103

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Bring a Friend Week(s)

Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends that have never been to Verve but would like to come and see what it’s all about, they are welcome to join us for 2 weeks at zero cost.

This is for people new to Verve only.  If you’ve been to Verve previously, either for a drop in or maybe you were a member, you are welcome to come but must purchase a 2 week pass for a discounted rate of $80.

Steps to attend:

Create a Mindbody (MBO) account by following the instructions below.

Go to the Schedule page on our website: https://crossfitverve.com/schedule/

You will see a calendar plug in.  On the calendar you’ll see a My Account link in the right hand corner.  Click the link and it will take you through the steps to setup your account.

Once you create your MBO account, email info@crossfitverve.com to let us know you set up your account.

Once your email is received we will add a 2 week pass to your MBO account and email you back to let you know your pass will be active on January 15th.

Sign up for the classes you’d like to attend from January 15th – January 27th.  Signing up for classes is required so we know who is coming to what classes.

Sign a waiver when you come for your first class.

Come workout as much as you’d like during the 2 week period.  Coaches will have plans for all experience and fitness levels.  

We look forward to seeing you during the 2 week period!

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...

Thursday 230914

Every 2:30 x 5 sets 2 Shoulder press + 2 Push press + 2 Push jerks 7 Rounds for time:7 Shoulder to overhead 115#(75#)7 Bar facing...
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