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 ..read more

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 ..read more

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! The post Sunday 230917 appeared first on Crossfit Verve ..read more

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 The post Saturday 230916 appeared first on Crossfit Verve ..read more

Every 2:30 x 5 4 Front squats *Use the back squat weight from 090823 For time: 50 Wallballs 20#(14#) Row 250 meters 20 Ab mat sit ups Row 250 meters 35 Wallballs 20#(14#) Row 250 meters 35 Ab mat sit ups Row 250 meters 20 Wallballs 20#(14#) Row 250 meters 50 Ab mat sit ups Row 250 meters The post Friday 230915 appeared first on Crossfit Verve ..read more

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 The post Thursday 230914 appeared first on Crossfit Verve ..read more

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. The post Wednesday 230913 appeared first on Crossfit Verve ..read more

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 The post Monday 230911 appeared first on Crossfit Verve ..read more

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 The post Sunday 230910 appeared first on Crossfit Verve ..read more

Ali’s birthday WOD With a partner As many rounds as possible in 24:00 of 9 Deadlifts 9 Hang power cleans 86 Double unders 3 Rope climbs 7 Calories on the rower *Add weight after every 2 rounds Weight = 95#(65#) 115#(75#) 135#(95#) 155#(105#) 165#(115#) 185#(125#) 205#(135#) 1 person works, 1 person rests. Split reps however you want. The post Saturday 230909 appeared first on Crossfit Verve ..read more