WOD
Saturday 210918
WOD-
3 Rounds of
With a 5:00 clock, as many reps as possible of:
10 Push press 115#(75#)
10 Russian kettlebell swings 53#(35#)
10 Lateral burpees over the bar
10...
Friday 210917
WOD-
As many rounds as possible in 30:00 of
Run 200 meters
40 Air squats
4 Ring muscle ups
Run 200 meters
40 Air squats
4 Bar muscle ups
SPRINT-
As many rounds...
Thursday 210916
Afternoon Open Gym and new morning Open Gym for Verve members
Starting in October, we will bring back afternoon open gym but with different time...
Wednesday 210915
VERVE 10 week strength program and new Open Gym time slots. Read on!
Staring October 4th, we will be offering a 10 week strength program...
Tuesday 210914
WOD-
Complete the following for time:
50-40-30-20-10
Double unders
5-10-15-20-25
Front squats 95#(65#)
*Front squats are from the ground unless their is an injury,
then you...
Monday 210913
WOD-
Week 8 of running (Last week of running progression)
Every 4:30 x 4 run the following
Run 1 = 800 meters
Run 2 = 600...
Sunday 210912
WOD-
7 Rounds for time of
Bike or Ski 7 calories
7 Dumbbell box step overs (choose your db #)
7 Dumbbell front squats (choose your db #)
After...
Saturday 210911
Today marks the 20th anniversary of the 9/11 attacks. Take a minute today to remember the fallen and be grateful for something in your life.
WOD-
With...
Friday 210910
WOD
As many rounds as possible in 25:00 of
Run 200 meters
30 Wall balls 20#(14#) 10'(9')
2 Rope climbs
SPRINT-
25 Minute AMRAP
5 Man Makers
10 Pull...
Thursday 210909
WOD-
Heavy Day
10:00 to build to a heavy 2 rep deadlift
Rest 2:00 then,
10:00 to build to a heavy clean high pull
Rest 3:00 then
10:00 to build to...