METCON
For time:
60 calories row
30 burpee box jump overs 24″/20″
15 bar muscle ups (scaled = 20 chest-to-bar pull ups)
BEGINNER METCON
For time:
40 calorie row
20 burpees
20 box jumps
20 pull-ups in a band or 20 ring or bar rows
MIDLINE
4 sets
15 abmat situps
:30 plank
:30 plank left
:30 plank right
MOBILITY
1:00 saddle stretch
1:00 frog stretch
:30 3 – way hamstring stretch
HAPPY BIRTHDAY TO KAY, INGRID and
#TIMVOLD!
February Anniversaries
Lots of gym anniversaries this month…here’s to fitness and friendships!
Seven Years
Lucy Pawlowski
Six Years
Stefanie Mooney
Heather Young
Five Years
Steve Nelson (he started CrossFit with us at another gym over 9 years ago!)
Tim Grabenbauer
Four Years
Crystal Bragg
Max Whipple
Three Years
Gina Karshner
Johnny Zambito
Hans Stancil
Jill Clemente
David Carter
Julia Carter
Two Years
Gunnar Flinchum
Vinnie Burke
One Year
Ally Eidenmueller
Randy Kerperien
Yunseon Heo
Kurt Westerlund
Our February newsletter is in your email inbox! If you didn’t receive it,
check your Junk folder. Still not there? Shoot us an email at contact@verostrength.com and we will add you to our list.
Read the newsletter online HERE.