As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging moving forward. Currently we are in the process of transferring all of our info over to BTWB and the switch should be done soon.

You will soon notice your classes listed under the calendar in your BTWB apps. The image below is what your home screens will look like in your apps. You will simply click on the class time you’d like to join, and add yourself to the roster. The coaches will have a similar screen that will allow us to mark your attendance in class.

Once the switch to the BTWB is complete, we will update you so that you can start signing up for classes via the BTWB app.

We appreciate your patience while we make this change.

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!

Every minute on the minute for 25:00

Minute 1 15 Calories on the rower
Minute 2 10 Toes to bar
Minute 3 15 Calories on the bike or 12 Calories on the ski erg
Minute 4 10 Eye level kettlebell swing to squat 53#(35#)
Minute 5 Rest

No score today. Just do the work!

With a partner

With a 22:00

5-10-15-20-25
Power snatch 135#(95#)
15-12-9-6-3
Ring muscle ups

Run 200 meters together after each set

With the remaining time:
Build to a heavy power snatch

Scores = Time and combined weight

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 burpees

With a 30:00 clock

Bench press sets of 5

Ring dips sets of 8 – 12

Barbell bicep curls sets of 8 – 12

We are slowing it down today. You will have 30:00 on the clock. You can perform as
many sets as you want in the 30:00. Stay within the rep ranges and rest as needed.

Think of this as a old fashioned body building day.

Every 2:00 x 6

1 Clean deadlift (Heavy), then quickly strip weight off and perform
1 Power clean + 1 Hang power clean
*Add # each set, but technique comes before weight

4 Rounds for time of :

Row 500(450) meters
15 Deadlifts 135#(95#)
15 Toes to bar

With a 8:00 clock
Run 800 meters
With remainging time
As many rounds as possible of:

3 Thrusters 135#(95#)
3 Bar muscle ups

Rest 3:00

With a 6:00 clock
Run 400 meters
With remainging time
As many rounds as possible of:

5 Thrusters 115#(75#)
5 Chest to bar pull ups

Rest 3:00

With a 4:00 clock
Run 200 meters
With remainging time
As many rounds as possible of:

7 Thrusters 95#(65#)
7 Pull ups

5 Rounds for time of:
14 Ab mat sit ups
12 Shoulder to overhead (Choose #, but go unbroken)
10 Kipping pull ups

Post WOD:
3 – 5 rounds for quality of
20 Meter reverse sled drag
20 Meter forward sled drag