CrossFit Verus

7.18.26 at Verus.
The Monster Games style workout.

With a Partner

Part A
EMOM 12
Min 1: max rope climbs
Min 2: Max rep sandbag or Dual DB Complex (Clean + 2 squats)
Min 3: Max rep burpee to tall target (one hand touch)

Part B
For Time (30 min cap)
2 mile partner run
100 Cal Row (outside)
200m partner run

Part C (optional)

For Time (4 min cap)
Individual swim 150 or 200m OR
Partner relay swim 100 or 200m



columbiamo

COACH OF THE MONTH: KEITH DEMINT

Give it up for Coach Keith DeMint, our Coach of the Month, sponsored by Supplement Superstores !

Keith has been a huge part of Verus since the beginning. As one of our original coaches, he’s helped shape the culture of our gym and has coached more classes than anyone else at Verus.

When he’s not leading one of his four classes each week, you’ll often find him behind the scenes maintaining and servicing our cardio equipment to keep everything running smoothly. His dedication to our members and our facility doesn’t go unnoticed.

A few fun facts about Coach Keith:
🏋️ One of the original Verus coaches
💪 Coaches four classes every week
🔧 Keeps our cardio equipment in top shape
📈 Has coached more classes than any coach in Verus history
🏅 CrossFit Level 2 Coach
🏋️‍♂️ Even has his own barbell at the gym!

Thank you, Keith, for everything you do for our community. We appreciate your commitment, knowledge, and the countless hours you’ve invested in making Verus a better place for everyone.

Drop a 👏 in the comments and help us congratulate Coach Keith!

Three winners. Big congrats to the June Shield Points squad CrossFit Verus | Columbia, MO!

Prizes provided by Supplement Superstores

Kari Arbova Ricks
Desiree Hausam
Raquel J. Johnson, MD

This Saturday, July 11
8:15 am

Join Coach Brian Brian Larson for a 45-minute class designed to help you move better, feel better, and build a stronger foundation for everything you do.

We will focus on fundamentals of efficient movement and follow a simple mobility flow you can use every day. We’ll focus on unlocking your feet, ankles, hips, and lower back by applying movement principles used by high-level athletes to improve mobility, move with more confidence, and help reduce the risk of injury.

Verus XV – JUNE 2026 Athletes!

24 Verus Athletes attended 15+ Classes 👏

Verus athletes kept the momentum rolling into summer!

Every check-in stacks up Shield Points, puts you in the running for monthly rewards, and gets you closer to a permanent spot on the legendary Troupe Board.

June 15, 2026 Gladiator Teen

12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar

COACH OF THE MONTH: COACH CHERIE

A huge congratulations to Coach , our Coach of the Month, sponsored by Supplement Superstore! 👏

If you’ve taken one of Coach Cherie’s classes, you know exactly why she was chosen. She’s always willing to step in, support fellow coaches, and help athletes get the most out of every workout. Her positive attitude and work ethic make a difference every day in our community.

We caught up with Coach Cherie to learn a little more about her CrossFit journey:

💪 How long have you been doing CrossFit?
“5 years this month!”

🔥 What inspired you to become a coach?
“I immediately fell in love with CrossFit and wanted to support others in their CrossFit journeys.”

🐱 What’s a hidden talent that most people don’t know about?
“I’ve spent years perfecting my surgical skills and can spay a cat in under 5 minutes.”

Thank you for everything you do for our members and coaching team. We’re grateful to have you as part of our community!

Three winners. Big congrats to the May Shield Points squad !

Prizes provided by