Versa CrossFit

🚨New Cycle 🏋️‍♀️

Keep Clam & Lift Heavy

July 1 - August 24 (8 Weeks)

Max Back Squat, Deadlift, and Push Jerk:

Focus on explosiveness and athletic performance while increasing max strength.

Olympic Hang Positions:

Wave loading to help increase the rate at which our nervous system activates while also increasing muscle activation. All hang positions this cycle to help address weak points in pulls.

Max T2B and HSPU:

Focus is on increasing our capacity to perform these movements at higher rep ranges

September 28th 👀

Co-ed teams 🏋🏼‍♀️

Mark the calendar 📅

6am Flexing on Thursday morning 💪

Congrats to all our members who moved on from the open to the CrossFit Games online Quarterfinals! Give them a 👏👏 ⬇️

Shelia Foley:
Mary Norland:
Jennifer Melvin: .elaine
Alyssa Beard:
Hannah Wyland:
Jill Boogerd:
Joanna Lee Kyte
Landra Reece:
Emily Lambrecht:
Robert Voldase:
Chris Melvin:
Jake Thomas:
Sam Scott: .2
Joshua Lambrecht:
Tyler Cuchna: .cuchna

Link to waitlist: https://waitwhile.com/locations/versaadventures/r/welcome

Zion National Park: November 15-21

Our first Versa Adventure is happening in the beautiful state of Utah, focusing mainly on exploring Zion National Park. Ranked 6th among 63 national parks by travel.usnews.com as one of the best National Parks to visit in 2024.

Even more exciting, we will be starting our journey in November during the shoulder season, widely recognized as the optimal time to visit.

Have you ever dreamt of hiking the Narrows and wading chest-deep in the river? Scaling the challenging Angels Landing? Trying your hand at canyoneering by rappelling 100ft down a canyon?

Plus, we thought it’d be fantastic to combine our Versa running program with Versa Adventures, offering you the opportunity to kick off the week with a 5k/10k or half marathon in Utah 😎.

Registration opens on May 1st, we’ve set up a waitlist and will be reaching out to each person on the list to confirm their participation on May 1st. Over the month we will share some of the excursions we have planned, and more details.

We are anticipating high demand, but we will be keepig the group size relatively small.

Link to waitlist: https://waitwhile.com/locations/versaadventures/r/welcome

Where else would you rather be at 5am on a Monday?! 😎

🚨New Cycle ⬇️

Jacked & Tan Cycle (March 25 - June 15) 💪☀️

Higher Volume Core Lifts
🔹Reduce Injury
🔹Improve Muscular Endurance
🔹Prep us to lift heavier loads in the future

Strict Gymnastics Focus
🔹Reduce Injury
🔹Build strength to perform more complex variations

Pump Sessions (functional strength)
🔹Reduce Injury
🔹Improve Strength

Murph Prep
🔹iykyk

Post Open Vibes 😎

Prepare to sweat, refer, and earn some cash with our March Madness Referral Promotion! Here’s how it works:

For each referral - whether it’s a friend, family member, or colleague - you send to Versa in March, you’ll receive $100 in cash. That’s right - $100 for each referral you bring in!

Promotion is only for the month of March! Members you can find full details in email & the member app!

👋Meet our newest coach ➡️ Alyssa

Alyssa has had a love of fitness and motivating others for as long as she can remember. She believes physical fitness can  be enjoyable and achievable for everyone. Age, size, gender or physical ability should never limit a person from finding joy in movement. She loves encouraging others to push their potential and be proud of what their body can do.

Alyssa found CrossFit about 8 years ago. She’s gone from being unable to do a single pull-up, to standing on podiums at competitions, to being an average gym-goer squeezing in quick workouts between meetings. Her favorite thing about CrossFit is that it’s accommodating to wherever you are in your fitness journey.

In her free time, you can find her reading, traveling, or writing fun workouts with burpees in them. She is looking forward to getting to know the Versa community and making sure new members feel as welcome and included as she did.

It’s turned into a 2 board situation 🔥💯💪

Our initial goal was 50..currently at 62. Why not get to 100 😎

Shout out to our coaches & for placing 3rd in the intermediate division at the ! Way to represent 💪🏋️‍♀️🏋️‍♀️

Might need a bigger board 😎🔥

Congrats to everyone who competed in our powerlifting meet! ⬇️

Best New Lifter: .yoder: total 480lbs
Most Improved: : total 865lbs

Females:
🥇 : total 945lbs
🥈 Livi: total 570lbs
🥉 : total 710lbs

Males:
🥇 : total 1125lbs
🥈 Derek: total 905lbs
🥉 .d31: total 780lbs

CrossFit Open 2024 registration underway ✔️

We will give you weekly updates on this board, we are pretty confident it’s gonna fill 😎

Mark the calendars!

About Red Shamrock Foundation ⬇️

Started in 2011, Red Shamrock Foundation raises awareness for the unique health care needs of post cancer patients, and works to support survivorship programs and post cancer research in Iowa. Red Shamrock Foundation is based in Iowa City, IA, but we consider ourselves an ‘all Iowa’ charity, as we hope to touch the lives of cancer survivors and their families across the state. The 13th annual Team Red Shamrock Trail Challenge will be hosted on April 6th at the Coralville Creekside Park

Did you know we offer personalized nutritional coaching exclusively to our members through our VersaTrain program?!

All of January, receive 50% off first month of nutritional coaching. DM us for more info 🔥

This picture is for Coach Josh, as we all know his love for Oreos 🍪😂

2024 Goals?… GetStrong 💪

Sign up anytime in January, and receive 30 days free with no obligation. Follow link in bio ✔️

2024 is the year to GetStrong.

Welcome to the team Coach Chris!

Chris is a husband and father who has been in the health and fitness space for over seven years. He holds a degree in Kinesiology and has worked in a variety of roles, such as: training, coaching, operations, and management — with each position’s underlying goal focused on improving the health of individuals. In his free time, he enjoys spending time with his family, staying active, and listening to podcasts.

Apart from the community, what Chris enjoys most about CrossFit is the ceiling for improvement is extremely high. Whether it’s your first workout or you’ve been doing CrossFit for many years, there is always something to get better at, and he enjoys the never-ending chase for progress.

Chris is looking forward to the privilege of providing members the same incredible experience he’s had since starting CrossFit a little over two years ago.

Saturday Mornings are for Partner WODs (Workout of the Day)

Every weekend we get together to workout with friends and new faces. We push each other, we laugh together, we sweat together.

This is what Versa is all about 🔵🟢

DM or email for more info 😎

Starting December 4th 👊🏻

Every Tuesday and Thursday at 6:30pm

Embark on a fitness adventure with our introductory CrossFit classes. These sessions provide a comprehensive introduction to both fundamental and advanced movements, ensuring you build a solid foundation for your fitness journey. Our focus is on cultivating proper form, technique, and personalized progress, creating an inclusive environment for individuals of all fitness levels. Join us in discovering the diverse and empowering aspects of CrossFit, as we guide you through a well-rounded initiation that emphasizes skill development and sets the stage for a fulfilling fitness experience.

🔵 8 Sessions
In those sessions learn the movements, terminology, different exercise options, class structure, and more. To ensure you can go right into class & feel comfortable once you’ve completed all your sessions!

🔵 Class Structure
Led by our coaches, start with a purposeful warm-up, transition into a targeted technique and strength session, and seamlessly move into the Workout of the Day (WOD). This well-rounded approach ensures both skill development and a dynamic workout.

*Link in Bio or DM use any questions you may have*

Grind WOD today 🥵🥵🥵

Minute 1: Wall Balls
Minute 2: T2B Variation
Minute 3: Max Calories
5x times through 🥲

Those calories add up!