Take 15 minutes to build to a heavy front squat

Then,

As many reps as possible in 10 minutes of:
10 Deadlift
10 Front squat @ 60% of today’s heaviest
10 Handstand push-ups

Post to BTWB

2 Rounds for time:
20 Toes to bar
20 Calories on rower
10 Power snatch, 135#(95#)
20 Calories on rower
10 Muscle-ups
20 Calories on rower

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Every 2 minutes x 7 sets:
2 Push press + 1 split jerk

Every 2 minutes x 7 sets:
3 Bench press

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3 Rounds for reps:
1 Minute max reps burpees
1 Minute max reps medicine ball clean
1 Minute max calories on assault bike
Rest 3 minutes

Post scores to BTWB

Friday February 1st during the Chili Cook Off, we will have a Spikeball tournament going on.  Much like the cornhole tournament a couple years back, we will have everyone interested in playing sign up when they arrive at the gym.  We will pull names from a hat to choose teams.  Buy in is $10 a person and the winning team gets it all!

I have played Spikeball many times at the gym and never once have I actually kept score or do I know how to keep score.  If you are like me and want to play, but have no idea about the rules, watch the above video and visit USASPIKEBALL.com for more information.  

We will also need to borrow as many Spikeball sets as possible so if you have one, and you are okay with us borrowing it for the tournament, please email me at eric@crossfitverve.com and let me know.  

We will start the tournament at 6:00 pm so everyone that would like to play will need to be there by 5:50 pm and have their names entered so we can draw names at 6:00 pm.  

Every :90 x 7 rounds:
3 Hang power snatch

Every 2 minutes x 7 rounds:
3 Deadlift

Post loads to comments and BTWB

***Corbett will be at Verve for tonight’s evening classes proving samples of Ascent’s newest flavor protein. Be sure to stop by, taste test, and get any questions you have answered.***

YEAH BUDDY!! It’s happening!! We will be having Verve’s 3rd Annual Chili Cook Off!! This year we will also be including a Bake Off division. And while you walk around sampling delicious chili and baked goods, there will be a Spikeball Tournament taking place.

Date: Friday February 1st @ 5:30pm. We will have 1 class that night at 4:30pm, then it’s yummy food tasting time.

We will be looking for cooks/ bakers. Here are the rules for the cooks/ bakers:

1) Chili/ baked good must be made in advance and brought to Verve by 5:20pm for set up. Please have enough for sampling. This can include cutting items into sample size pieces. (croskpots and/ or heaters can be plugged in at Verve)
2) Your dish needs to have:
– a name (one that does not give away it’s maker)
– hotness level (mild, mediun, hot for chili)
– any allergy concerns (nuts, dairy, etc.)
**Please have this in an email to courtney@crossfitverve.com by Wednesday January 30thth @ 7pm.
3) The dish maker’s identity needs to be withheld during tasting.
4) We will have some fixins for the chili, however, if there is something specific that goes with yours, please bring it and have it set up next to your chili or baked treat. 

For those of you that will be tasting the goods:

1) We will provide small tasting cups, bowls, plates to sample all. 
2) You will be provided two cards as you enter, this is to cast a single vote for your favorite chili and a single vote for your favorite baked good.
*One vote per person
**Do not even think about tasting and not voting!!
3) Cooks/ bakers may also be tasters.

*If you would like to enter a chili or baked good for this contest, please email me @ courtney@crossfitverve.com

All your Spikeball questions will be answered in tomorrow’s post.

Working in teams of 2, complete for time:
800′ Prowler push *Must swicth every 100′
1600m Sandbag run *Must switch every 200m
1600m Run *Must switch every 200m
1600m Sandbag run *Must switch every 200m
800′ Prowler push *Must swicth every 100′

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For time:
500 Meter row

Then, 5 rounds of :
5 Hang power clean, 155#(105#)
6 Push jerk, 155#(105#)
40 Double unders

500 Meter row

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Every 2 minutes x 7 rounds:
1 Hang squat snatch + 1 squat snatch + 1 overhead squat

Then,
Overhead squat
3-3-3-3-3 @ 100% of today’s heaviest

Post to BTWB

As many rounds and reps as possible in 12 minutes of:
10 Chest to bar pull-ups
10 Push-ups
10 Ab-mat sit-ups
20 Walking lunge steps

Post rounds and reps to comments and BTWB

In 15 minutes work up to heavy power clean & push jerk

For time:
15 Clean & jerk @ 70% of today’s heaviest
30(20) Calories on assault bike
15 Clean & jerk @ 70% of today’s heaviest

Post to BTWB