In teams of 2 complete the following: Row 50 calories 100 Med ball cleans, 20#(14#) 100 Pull-ups 100 Burpees 100 Kettlebell swings, 53#(35#) 100 Med ball thrusters to partner, 20#(14#) Row 75 calories
Front Squat 10 reps, 1 rep Rest 3 minutes Front Squat 10 reps, 1 rep Rest 3 minutes Front Squat 10 reps, 1 rep
Then, 3 x max effort (-1) set of: 1 1/4 front squats @ 60% of last 1 rep max front squat
Post loads to comments and BTWB
Joannie killing her double unders. She has been working hard at them, it’s cool to see all her progress.
I wish I had hamstrings as functional as Camille LeBlanc Bazinet’s. By Courtney “please excuse my creepiness whilst I stare at your hamstrings” Shepherd. . . and the good people of Eat To Perform
You don’t really hear that everyday do you? The desire to have a functional body part similar to someone else. Usually we hear things like, “I wish I had abs like Christmas Abbott” or “I wish I had a butt like Stacie Tovar” or “I wish I had guns like Courtney Shepherd” (seriously, I get it all the time). These are quite generally aesthetic desires, physical features that we find pleasing to the eye. We understand very well that these features are acquired by hard work and a fairly clean/ regimented diet. It doesn’t make me want them any less. But after several years in CrossFit, I still want these things but I want them for different reasons. When I look at CLB’s hamstrings I literally think of the power they are capable of producing and I that’s why I want them. The fact that they also look good is just icing on the cake.
This mind set for me change a great deal when I heard the phrase “productive application of force”. What does that mean? Let me explain it to you in an example. Let’s take 2 athletes, athlete A and athlete B. Both A & B have 30 strict chest to bar pull-ups and both have 30 strict ring dips. Both athletes spend 30 minutes working on muscle-ups and afterwards athlete A is able to do 1 and athlete B is not. So my question to you is, which one is stronger? A great deal of you might argue that they are both equally strong it’s just that one was able to understand the technique of a muscle-up while the other was not. Unfortunately that understanding does in fact make athlete A stronger. . . because CrossFit’s definition of strength is “the productive application of force”. If the workout 30 muscle-ups for time came up, athlete A would be able to do it, this athlete would be able to accomplish work, athlete B would not.
Why is any of this even important? Because in CrossFit we are constantly surrounded with physically good looking people. We got mid WOD dramatic shirt removals happening all over the place. . . or in Nate Radar’s case, dramatic pre-WOD shirt removal. And it’s easy to get caught up in the idea that we want to look like this person or have features similar to that person. This idea begins to dictate our diets/ eating habits. Our goals become to lean out. We eat to achieve aesthetics. But my point to you is, it’s not all about how those muscles look, it’s about what those muscles can do that really matter in the world of CrossFit. Our goals should be to eat for performance.
I think there is a misconception about some of the athletes we physically admire. We see them as being chiseled and lean and probably having like 5% body fat. CLB is nothing but one giant 200# snatching muscle. Turns out, not true at all. I attended the CrossFit Competitor’s Course several months ago. CLB was one of the instructors, she told the class she was around 15% body fat and ate around 16 blocks per day. *MIND BLOWN* I have always been terrified of eating too much food, 1) how was I going to get my 6-pack abs and 2) how was I going to maintain my speed in movement if I was carrying around a bunch of extra weight? We don’t have to eat for eating’s sake. I’m certain we’ve all heard the phrase “big weight moves big weight”. It’s true, to a point. This may work great for people who’s only goals are to move big weight. But we want to move big weight, we want to move moderate weight, and we want to move light weight. We want to move it fast and for a lot of reps. We also want to move weight, then run, then climb ropes, and then maybe move some more weight again. We want the productive application of force. We want strength. Which means we need to eat for strength.
There is a very brief article in Eat To Perform titled “Why Athletes Shouldn’t Aspire to Be Shredded”. The author makes several points about aesthetic versus performance goals:
Compared to bodybuilders and physique competitors, athletes generally maintain higher body fat percentages.
As you get leaner, your body starts to view your muscle as a viable source of energy and performance is put at a detriment.
Eating for performance goals rather than aesthetics will put you in a balance where you’re strong, powerful and still relatively lean.
By maintaining a body fat percentage in the mid teens (for men) and mid twenties (for women) you can ensure that your workouts are productive, and still look great because you’ll carry more muscle.
At the end of the day we can have our #MCM and our #WCW, we can follow all the Games athlete’s IG pages and check out all those muscles, hoping one day to fill out a pair of white booty shorts as good as Stacie Tovar does. But if we are truly admiring these athletes for what they are capable of, if we are inspired by their capacity and strength, then it’s import an for us to make part of our personal goals more focused on capacity and strength as well. Doing CrossFit consistently and fueling our bodies appropriately will get us stronger and more fit. . . . . it turns out the side effect of this is we will also look good naked. Eat to perform.
Verve is getting drunk on knowledge. Come get Seminar wasted too!!
CrossFit Trainer Courses, a.k.a. the reason Verve closes it’s doors approximately 1 weekend/ month.
Have you ever wondered what these courses are all about. . . other than being the reason your only opportunity to workout is at 7am on a Saturday and Sunday? Verve is fortunate enough to be able to host these Trainer Courses, while it may be at some frustration to it’s members, we actually choose to do it for the benefit of Verve’s members. Having these courses offered in our own backyard provides for a convenient way to:
a) Increase the education/ knowledge of Verve’s trainers. By doing so our trainers are able to take what they learn and apply it directly to their interaction with Verve athletes. From teaching a movement, to cueing and correcting any faults in those movements, to scaling WODs appropriately, and lastly to providing answers to questions such as, “what can I work on to improve. . . .?” We want to be a wealth of knowledge and an amazing resource for any and all who walk through our doors. Attending these courses and having that information is what helps Verve grow and continue to be a great place to train.
b) We want to provide opportunities for our members to also gain this knowledge. Over the years we have been able to send many Verve athletes to the Level 1 Trainer Course. Verve athletes can now see for themselves the science behind CrossFit, enhancing their love/ obsession with it even further. But your knowledge does not have to stop there. I’ve had more than one person ask me, on more than 1 occasion, what’s with the programming at Verve? Who does it? Why did they choose this workout for this day? How about those Olympic lifts? We just started a new Barbell Club Cycle, but many of you still express that you know you are held back by your technique. How can I make my technique better?
The courses provided by CrossFit include gymnastics, endurance, programming for sport athletes, self defense, mobility, and more. Perhaps the best answer to some of your questions can be found in these 2 day course, where you not only learn from subject matter experts but you move with them, workout with them, and put to practice the information they pass on.
Yes, these course cost extra money apart from your membership dues. Sometimes it is hard to justify spending that extra money on what some may describe as “a hobby”. I get that. However it will not stop me from encouraging you to attend if it is within your means to do so. The experience, you will find, is well worth it.
Verve is hosting 3 seminars over the summer. Here is a little more information about each one:
1) Level 2 Certificate Course-
The Level 2 Certificate Course (formerly the Coach’s Prep Course) is an intermediate-level seminar that builds on the concepts and movements introduced at the Level 1 Certificate Course. This course is ideally suited for any CrossFit trainer serious about delivering quality coaching. Students enhance their understanding of the CrossFit methodology, program design and implementation, and they advance their skills while coaching others in movements and workouts. Students need to come prepared to be heavily engaged; each leads individual and small-group training sessions, and classroom sessions are discussion based. Peers and instructors provide feedback and evaluation.
2) CrossFit Football Trainer Course-
This course is an introduction to the concepts, movements and level of intensity needed to be successful in training for sport. In the course, participants are provided with a foundation for training athletes. They are taught the fundamentals of sport-specific training, including sprinting, basic movements, warm-ups and cool downs, change-of-direction and agility drills, jumping and weightlifting. Participants are given information on programming, nutrition and diet, and film study. Film study demonstrates the practical application of the CrossFit movements to football and other power sports. Anyone who trains groups that are required to be strong, agile and powerful can benefit from this course, no matter the level of athletes.
3) CrossFit Weightlifting Trainer Course-
Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.
For more information about any/ all of these courses or to register for one, click here.
Garrett doing his best impression of Superman. . . and working that midline.
S-A-T-U-R-D-A-Y Night! And morning, and afternoon, you get my though, it’s the WEEKEND!! So what are you gonna do with your days off? I might have a few suggestions. . . .
*Tonight is Verve’s Epic Night Out @ Lucky Pie Pizza & Taphouse in downtown Denver.We’ll be there from 4pm-8pm enjoying food, drinks, and laughs. It’s also a fundraiser to help send #teamverve to the South Regionals in Dallas, so there will be several silent auction items and a plethora of raffle prizes. Be there or be a giant square.
*Sunday find your inner harmony with some yoga @ 8am with Molly. Sign up on MBO and bring your own yoga mat.
*A representative from Stronger Faster Healthier will be here on Monday the 4th with info and samples.
*Next Saturday, May 9th, we are hosting another community class at 8am. It’s the best opportunity to bring family and friends who are interested in this thing called “the CrossFit” for a nice introductory workout and Q&A session.
*#teamverve will be heading out of town Thursday May 14th for the South Regionals in Dallas, TX. We would love anyone who can come to join us in this adventure. If you are interested in traveling to regionals to cheer on the team, click here for ticket info and click here for info on lodging.
*We will have some regional viewing parties for those who are not able to make the trip to Dallas, stay tuned for days and times.
*Verve will be hosting 3 big seminars over the summer (Level 2 certificate course, CrossFit Football Trainer Course, and CrossFit Weightlifting Trainer Course), stay tuned for a blog post this week with more information.
Matt on #teamverve working on some weighted pull-ups.
“I want more pull-ups” “I want more Push-ups” “I want more…” – Anna Mattson
I have heard some athletes asking questions about how they can start getting more of a particular movement, whether it be pull-ups, push-ups, handstand push-ups, wallballs, etc. I hate to bring it up again, but after listening to a Tim Ferris podcast in which he interviewed Pavel Tsatsouline. Pavel has a training philosophy called GREASING THE GROOVE (GtG). GtG is a training method in which you perform the desired movement often, perhaps 2 – 3 times per day, in reps much below failure. Pavel has shown that this will help to build neural adaptation to help your muscles fire in the necessary sequence to perform the desired movement. So I don’t slaughter this training scheme, I will now reference a great article by T-nation, find the whole article here.
Pavel Tsatsouline is known for creating the phrase greasing the groove (GtG) in his book Power to the People. In the book, he talked about how important it is for the neurological groove to fire in a certain sequence and intensity. GtG is not so much breaking down muscle tissue for more growth, as it is about building up the neurological pathway of lifting heavy weight.
Muscles are made up of many muscle fibers, which follow the all-or-none law – meaning they contract or they don’t. The nervous system sends signals to the muscles fibers to contract. As the signals become more frequent, the muscle fibers twitching overlap and summate to create greater pull.1,2 The faster the signals, the greater the cumulative pull of the muscle (similar to faster revolutions of the engine lead to greater power).
GtG helps build this firing pattern. Furthermore, it trains the inter-muscular coordination that is needed for heavy lifts (helping the muscles get along better with each other)
Here is how Pavel stated it: Muscle failure is more than unnecessary – it is counterproductive! Neuroscientists have known for half a century that if you stimulate a neural pathway, say the bench press groove, and the outcome is positive, future benching will be easier, thanks to the so-called Hebbian rule. The groove has been ‘greased’. Next time the same amount of mental effort will result in a heavier bench. This is training to success! The opposite is also true. If your body fails to perform your brain’s command, the groove will get ‘rusty’. You are pushing as hard as usual, but the muscles contract weaker then before! To paraphrase powerlifting champ Dr. Terry Todd, if you are training to failure, you are training to fail.
Not Training to Failure – Perfect Practice
One of the biggest keys in the above statement is how important it is to not train to muscle failure. As Dave Whitley has described, lifting heavy weights is a skill. A skill is not learned by completing it over and over until muscle fatigue sets in. The old-time strongmen performed every repetition knowing they would have to do it again soon. It was always perfect practice.
Pavel described the way a tennis player would perfect his serve as an analogy to how to train to lift heavy weights: How do you improve your tennis serve? Do you hit the court once a week and keep on serving until your balls could not knock out a sick mosquito and you can barely lift your arm? No, you come to the court as often as possible, ideally more than once per day, and slam those little yellow balls until you feel that your serves are about to slow down.
Frequent Greasing
One of the big keys in GtG is frequent work of the same exercise. It may seem counterintuitive as we often hear how we need to avoid overtraining. However, if we are not training to failure our bodies can afford to do the same exercises again either later that day or the next day.
Again, we are training the nervous system to utilize our muscles to the fullest capacity. Similar to learning a language, if you only use it once a year we will not retain it very well. However, if we are immersed in a foreign country and use language frequently throughout the day we will learn it quicker.
***Pull Ups With GtG*** One of the questions I hear most often is how to do a strict pull up. Accomplishing a strict pull up makes people very happy. The GtG program is perfect for building strength in this way.
If a pull up can’t be completed then a ring row is a perfect alternative. However, jumping pull ups, where the person jumps up and then lets him- or herself down slowly are a great way to build strength for a full pull up. The eccentric portion of a movement is an excellent strength builder.
When doing jumping pull ups, only do a few at a time and focus on going as slowly as possible through your sticky points. If you have a difficult time with getting your chin over the bar in a pull up, then focus on holding that part as long as possible on the way down. Over time, try to make the way down slower and slower.
An ideal plan would be to do about one quality negative pull-up every ten minutes while working out other body parts (for a grand total of five in a workout). Do this everyday and a strict pull up will come soon.
I hope this helps some of you create a game plan to get more of what you want. 2 key takeaways are to NOT go to failure, go until quality begins to degrade and DO IT. The program is only as good as it is executed.
VERVE UPDATES:
– We will have silent auction items for you to bid on posted in the gym all day Saturday AND at the Verve Outing at Lucky Pie Saturday night.
-Don’t forget about the Verve Outing Saturday night from 4p – 8p @ Lucky Pie Pizza. Thank you in advance to Lucky Pie for hosting our group!
#teamverve is #regionalsbound. Clockwise from top left: Anna, Trey, Courtney, Matt, Lillie, Nate, Eric, and Nicole
What is going down on Saturday? A whole lot of good times, that’s what.
Verve is having an epic night out. Thanks to Verve’s own Brendan McManus, Lucky Pie Pizza & Taphouse in downtown Denver will be hosting this amazing shindig this Saturday, May 2nd, from 4pm-8pm. Why are we having this epic night out you ask? Well beyond bringing some of Denver’s coolest CrossFit nerds together for food, drinks, and laughter, this event is also acting as a fundraiser to help send #teamverve to the South Regionals in Dallas, TX.
Following the CrossFit Games Open, Verve found it’s team placed high enough in the South West Region to earn an invite to the South Regionals. The team will be taking off for Texas Thursday May 14th and will compete all weekend. To help the team with their journey Lucky Pie Pizza will have several food and drink specials for Verve on Saturday. A portion of the proceeds from these specials will be donated to #teamverve. But wait. That’s not all. Starting Saturday morning, at the gym there will be several clipboards with items listed for silent auction. The clipboards will later be taken to Lucky Pie to finish off the auction that night. Some of the items up for auction include a year’s supply of bacon from Tenderbelly, 2 Copper ski passes for the 2016 ski season, and some PT sessions with Verve trainers. We will also have raffle tickets for purchase. Raffle prizes include such items as a case of Kill Cliff, gift certificates to Jake’s, and first crack at custom Verve/ Progenex shirts that have been made in limited supply in celebration of Verve’s invite to Regionals.
This event is not just for Verve members, bring your family and friends. We have been told the Kentucky Derby will be broadcasted in the bar. So there are no excuses not to come hang out, talk CrossFit, paleo, and how to find a good pair of jeans that fit your squatter’s butt. #teamverve will be present and accounted for, providing you an opportunity to meet the guys and gals that have been training hard to represent Verve to the highest in Dallas.
Come one, come all, and bring an extra dollar or two because for every dollar raised, #teamverve will say thank you with a burpee. (Yes, they will be divided up between the whole team. And yes, they will be paid back in full after Regionals.)
#teamverve thanks you in advance for all your support!! On a side note, if you happen to be an avid instagramer, the hashtag #teamverve appears to be shared with a modeling agency. So we are on a mission to flood it with pictures of people working out instead. Feel free to use the hashtag liberally.
Jim taking care of business during the Masters Qualifier.
I like working out. Working out is my favorite. By Courtney Shepherd and the experts at the New York Times
I don’t know about you but I am a fan of the inter webs. I enjoy the occasional dabble in the Book of Faces as well as the Instagram. I love the messages I get posted to my wall about achievements of Verve athletes, inside and outside of the gym. I also get some pretty funny messages sharing some silly inside joke or perhaps some new ninja moves we should try to incorporate into the Verve programming. A pretty funny post I got a few months ago was a joke a wife made to her husband saying it was possible Verve was actually really her better half. I think many of us can laugh because we know, this may not be that far from the truth. Anyone else out there find they have become obsessed with CrossFit? Maybe you don’t think you are but your family might disagree. Let’s take a little “obsessed test”, shall we?
1) Do you make sure you get a WOD in on major holidays such as Thanksgiving, Christmas, and New Year’s day? 2) When you travel, do you locate a CrossFit gym in the area you can visit during your vacation? 3) If you move, is one of your major concerns which gym you will go to? 4) Are your non CrossFitting family and friends tired of hearing about CrossFit from you? 5) Was your favorite birthday present the new pair of Reebok Nanos or other CrossFit related piece of equipment?
If you answered “YES”, to ANY of these questions I think you know what that means. And that’s okay, I’m not judging you. I was so obsessed with CrossFit I bought a whole CrossFit gym, I have no room to judge. The next question is why? Why are we so in love with CrossFit? I mean, it’s just working out, what’s the big deal? The big deal is different for each of us but it ranges from being the way we lost a significant amount of weight, to helping us feel good before our wedding day, to helping us eventually achieve an even bigger goal outside of the gym, like run a half marathon. We all walked into Verve with goals, most was to simply “get in shape”. But after we spent a lot of time in the gym those goals began to shift and ultimately I think most of us can say we love CrossFit because it makes us feel good. Perhaps it unleashes our competitive spirit. Or it gave us the ability to do things we NEVER imagined we could, like a strict pull-up. Either way, we leave feeling good. We have a sense of accomplishment at the end of the hour, and we just want more.
A question some might ask is, is more good? Is it possible for us to workout out too much? In an article in The New York Times titled “The Right Dose of Exercise For a Longer Life”, they actually site a recent study that not only addresses how much is too much physical activity but even more important, what type of physical activity.
“Exercise has had a Goldilocks problem, with experts debating just how much exercise is too little, too much or just the right amount to improve health and longevity. Two new, impressively large-scale studies provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect. The studies also found that prolonged or intense exercise is unlikely to be harmful and could add years to people’s lives.”
I think we can all agree, without having any medical credentials behind our names, that any exercise is better than no exercise. The current recommend guidelines from governmental and health organizations call for 150 minutes of moderate exercise per week to build and maintain health and fitness. That’s 2 1/2 hours per week, of moderate exercise, an example of which is walking. We pretty much knock that recommendation out of the park. Is that bad? I’ll skip through the who, what, when, where, and for how long logistics of the study and just highlight the main point here:
“Then, as with the other study, they checked death statistics. And as in the other study, they found that meeting the exercise guidelines substantially reduced the risk of early death, even if someone’s exercise was moderate, such as walking.
But if someone engaged in even occasional vigorous exercise, he or she gained a small but not unimportant additional reduction in mortality. Those who spent up to 30 percent of their weekly exercise time in vigorous activities were 9 percent less likely to die prematurely than people who exercised for the same amount of time but always moderately, while those who spent more than 30 percent of their exercise time in strenuous activities gained an extra 13 percent reduction in early mortality, compared with people who never broke much of a sweat. The researchers did not note any increase in mortality, even among those few people completing the largest amounts of intense exercise.
Anyone who is physically capable of activity should try to “reach at least 150 minutes of physical activity per week and have around 20 to 30 minutes of that be vigorous activity,” says Klaus Gebel, a senior research fellow at James Cook University in Cairns, Australia, who led the second study. And a larger dose, for those who are so inclined, does not seem to be unsafe, he said.”
So there you have it folks, you can keep WODing without fear of dying young. I’m not really sure if you were fearing an early death due to over CrossFitting but if you were, you may now rest easy.
It’s okay to workout hard and to do so often. . . as long as your body can handle it. Here is my disclaimer to you obsessed CrossFitters. . . LISTEN TO YOUR BODY. Working out is meant to make you feel good and help live a long, happy life. Yes, we will be sore from some of our efforts but soreness is not painful. Working out should not be painful. Taking rest days are good, they help the body restore and repair. If you are feeling excessively tired or worn down, take a rest day. Trying to lift heavy weight when our mind and body are not in the game can lead to injuries.
Make Verve, or whichever CrossFit gym you find yourself going to, the place you push yourself and find accomplishment. The place you build friendships, even of the slightly competitive nature. The place you may consider your home away from home. And if anyone gives you crap about it, just tell them it’s okay. . . it’s science, they wouldn’t understand.
Verve Night Out This Saturday!!
Come join us at Lucky Pie Pizza & Taphouse in Denver
Saturday May 2nd, 4pm-8pm
It is a fundraiser to help send #teamverve to the South Regionals in Dallas, TX. There will be food & drink specials, a silent auction, and raffle prizes.
Every minute on the minute x 10 minutes: 10 KB Swings, 70#(53#) Rest 3 minutes Every minute on the minute x 10 minutes: 10 Toes to bar Rest 3 minutes Every minute on the minute x 10 minutes: Row 15 calories
*Over the next few months we will be alternating class times for Sunday yoga between 8am and 11am. Here is the upcoming schedule:
Sunday May 3 — Molly 8am Sunday May 10 — Kacey 11am Sunday May 17 — Molly 8am Sunday May 31 — Kacey 11am Sunday June 7 — Kacey 11am Sunday June 14 — Molly 8am Sunday June 21 — Molly 8am Sunday June 28 — Kacey 11am Sunday July 5 — Kacey 11am
Please continue to sign up on MBO to reserve your spot AND bring your own yoga mat.
*#teamverve is heading to the South Regionals in Dallas, TX May 15th-17th.To help raise money to send the team we will be hosting a Verve Night Out Saturday May 2nd, 4pm-8pm, at Lucky Pie Pizza in downtown Denver. We will have raffle prizes, a silent auction, and a portion of the event’s food/ drinks sales will be donated to #teamverve. Come down and mingle with the team and possibly win some pretty cool stuff.
*If you want more information about the South Regionals (location, ticket sales, and places to stay) click here.
*We also have a Regionals shirt designed with the help of Danielle Dangoia and her company Barcode Fit. These shirts are available through pre-order only and 100% of the proceeds will go to #teamverve. Click here to order a shirt, all orders must be in by Sunday April 26th, 6pm. Local pick-up will take place at Verve before Regionals. Any shipped orders will go out after Regionals.
Order a #teamverve Regionals shirt while you can!! Wear them to support the team.
POSTURE... I barely even know her! (maybe that was only funny to me?) – Anna Mattson
Recently I wrote a post regarding smiling and the effects it has on your mood and general disposition. While listening to the Tim Ferris podcast, he referenced a TED talk that discussed the hormone cascade that happens in certain postures. I was interested by this topic, so I watched the TED talk by Amy Cuddy then followed it up with some research. In this post, I will try not to sound like you mom and tell you to stand up straight, rather show you how you hold yourself can lead to big gains in the gym OR work against you and your goals. Here are some of the key takeaways I got from my research:
#1 – Holding yourself in a “power position”, whether you believe it or not, will instantaneously increase your Testosterone levels. Scientists conducted a study in which they had participants hold power positions and non-power positions; then they would have them spit into a test tube. The results showed the participants, while in a power position, had doubled their testosterone levels. Increased levels of Testosterone can lead to strength gains, increased energy, and stronger muscles and bones.
#2 – Holding yourself in a “non-power” position will INCREASE your Cortisol levels. This bit of information was found in the study reference above. Cortisol is a stress hormone and has very negative side effects such as weight gain, depression, and very negatively effect your memory.
Reference the picture below to see the postures I am speaking of:
Top = Power Positions
Please follow this link to read a key article about the information discussed above.
So, here is what I want you to do when you walk into the door @ Verve – Strike a power position the minute you walk in the door, #gainz are sure to follow!
VERVE UPDATES:
Mark your calendars for Saturday, May 2nd! Verve is hosting a get-together / fundraiser at Lucky Pie Pizza. There will be more details to follow!
#teamverve Regional shirts, get ’em while you can!!
It’s official!!! #teamverve is heading to Dallas, TX for the CrossFit Games South Regionals!!!
As of 6pm Wednesday night #teamverve got the email inviting the team to Texas May 15th-17th to compete at the South Regionals. It was quite the nail biter over the last few days but we held on to that 15th spot and now it’s go time. We understand that this now gives the members of Verve 2 1/2 weeks notice to think about joining us down in Dallas to cheer the team on, and that’s just not a lot of time. But we want as many people there for support as we can get, so here is all the info:
* The Regional event will be held at the Dallas Convention Center in Dallas, TX. Regional events will be going on Friday May 15th – Sunday May 17th.
*Click here for more information regarding purchasing tickets to the Regional event.
*CrossFit has teamed up with HBC Event Services to offer hotel accommodations for the South Regional in Dallas, Texas. These special discounted hotel prices are only available via their website. Click here to find a place to stay in Dallas.
*We will be hosting a Verve Night Out Fundraiser to help send the team to Dallas. This event will be Saturday May 2nd, 4pm-8pm @ Lucky Pie Pizza. There will be raffle prizes, a silent auction, and the guarantee that for every dollar raised #teamverve will do a burpee.
*With the help of Danielle Dangoia and her company Barcode, we have designed a Regional shirt to help support #teamverve. This shirt will only be available for pre-order and will be available prior to the team leaving for Dallas. Buy the shirt and wear it in support of the team. Proceeds from the shirt sales will also go to helping send the team to Dallas.
CLICK HERE TO PRE-ORDER A #TEAMVERVE REGIONAL SHIRT
ALL PRE-ORDERS MUST BE IN BY SUNDAY APRIL 26TH @ 6PM.
Shipping details: Verve athletes should choose “local pickup” and they can be picked up at the gym. If anyone from out of state wants to order one and have it shipped to them, they can do so – however, they will need to pay for shipping via the website and the shirts will not be shipped out until AFTER regionals weekend.
We know this is happening fast. We are super excited and we want you to be too. Over the next few days stay tuned to Facebook and Instagram as we begin introducing you to the 4 men and 4 women who will be representing #teamverve.
