Sunday 170430

“DeVito Strong”
77 pull-ups

Then, 4 rounds:
8 Deadlifts, 135#(95#)
8 Hang power cleans, 135#(95#)
29 Walking lunge steps

Post times to comments and BTWB

Sarah DeVito

Sarah DeVito


Today we come together as a community to honor a dear friend that left this earth far too early. Whether you knew Sarah or not, she represents something bigger. Her battle was unfortunately one that too many of us can relate to. Too many have had to watch someone close lose their battle with cancer or have fought the battle themselves. So while today will be a day for those closest to Sarah to enjoy each other’s company, share stories and laughs, cry and fight the frustrations that come with wondering why life is the way life is, today is also a day for anyone who stood beside another fighter, another loved one battling cancer. Today is for anyone that supported their friend or family during their hardest time, and made sure they were not fighting alone. Today we honor our friend, we salute her hard fought fight, we remember who she was before cancer enter her world, and we also stand together as a show of support for anyone else that simply needs it. Let the loss of our good friend be what brings us together to be even stronger. 

Thank you Sarah for being in our lives, we are all better for having known you. 

Saturday 170429

As many rounds as possible in 12 minutes of:
2 Rope climbs
10 DB push press, 40#(25#)
30′ DB weighted bear crawl, 40#(25#)
As many rounds as possible in 12 minutes of:
2 Rope climbs
10 DB push press, 40#(25#)
30′ DB weighted bear crawl, 40#(25#)

Post rounds to BTWB


A tasty spin on baked sweet potatoes, courtesy of skinnytaste

*Remember athletes, tomorrow (4/30) we will be honoring our dear friend, Sarah DeVito, during the 9am and 10am classes with a celebration to follow starting at 11am. Classes are free to all, please be sure to sign up on MBO to reserve your spot. 



Swapping bread for sweet potatoes makes eating a Sloppy Joe so much healthier!


  • 4 medium (7 oz each) sweet potatoes, washed and dried
  • 1/2 lb 93% lean ground beef
  • 1 teaspoon seasoned salt (such as Montreal Steak)
  • 1/3 cup chopped carrot
  • 1/3 cup chopped onion
  • 1/3 cup chopped mushrooms
  • 2 tablespoons chopped red bell pepper
  • 1 clove garlic, minced
  • 1/2 tbsp red wine vinegar
  • 1/2 tbsp Worcestershire sauce
  • 8 oz can tomato sauce
  • 2 teaspoons tomato paste
  • 1/3 cup water
  • 1 chopped scallion, for garnish


  1. Cook the sweet potatoes by poking holes all over with a fork, then cook in microwave 7 to 10 minutes, or slow cooker low 6 to 8 hours or oven 425F about 45 minutes, or until tender.
  2. Heat a medium skillet over medium high heat. Add the meat and steak seasoning to the pan and cook, breaking it up into small pieces. Add the onion, garlic, carrots, mushrooms and red peppers to the skillet. Reduce heat to medium and add red wine vinegar and Worcestershire sauce, cook 4 to 5 minutes. Add tomato sauce, paste and water to the skillet, stir to combine. Cover and reduce heat to simmer and cook until carrots are tender, about 15 to 20 minutes.
  3. To serve, cut sweet potatoes open, sprinkle with a pinch of salt and top each with 1/2 cup of meat and scallion for garnish.


Yield: 4 Servings, Serving Size: 7 oz potato, 1/2 cup meat

  • Amount Per Serving:
  • Calories: 259
  • Total Fat: 4g
  • Cholesterol: 35.5mg
  • Sodium: 586mg
  • Carbohydrates: 40g
  • Fiber: 5.5g
  • Sugar: 4g
  • Protein: 15.5g



Friday 170428

21-15-9 Reps for time:
Front squat @ 75% of 5RM
Burpees over the bar
Toes to bar

Post results to comments or BTWB


This video has a very creative way to ease some of the pain and possible loosen up the surrounding structures of your hip capsule.  PLEASE NOTE: If you have been having hip pinching for a while, please make sure to go see a physical therapist to properly diagnose the issue and create a corrective plan.

Thursday 170427

For time:
Run 1 mile

Then, 5 rounds:
20 Ab-mat sit-ups
20 Hip extensions

Run 1 mile

Post times to comments and BTWB

Nicole working through one of the Master's Online Qualifiers.

Nicole working through one of the Master’s Online Qualifiers.

Big congratulations to Nicole Hall for finishing up 4 Master’s Online Qualifier workouts in 4 days and moving from 176th place all the way to 108th!!! I think it’s fair to say she is one strong lady. We are so proud of you and all your hard work!!!

Well some of you have been asking about it, when’s the next Verve Barbell Club cycle?? I officially have some answers for you. . . 

Do you want to look good naked? Do you want to lift heavy shit? Do you want to do both of the former while increasing stability, mobility and structural balance? If you answered yes to at least one of those questions – boy, oh, boy does CrossFit Verve have the program for you. 
Starting on Monday, May 1st, 2017 – CrossFit Verve will be kicking off the next cycle of Verve Barbell programming. We will be focusing on the deadlift, the squat and bench press, however, there will be tons of the newly coined term “functional bodybuilding” to go along with it for accessory movements. This work will help us look sexy in our bathing suits, as well as move like CrossFit kings and queens. Now that I have your interest, here is what you need to know:
Length of the Program: 9 Weeks
Days of the Week: Monday, Tuesday, Thursday
Time of the Day: 7-8p
Cost (For Members): $55, paid in full prior to start of first class
Cost (Non-Members): $230, paid in full prior to start of first class
Just like every Verve Barbell program, you will be expected to warm-up prior to class getting started. A coach will be present to help you scale and modify the program to your individual needs, but will not be leading classes through a structured warm-up. A standard dynamic and barbell warm-up will be given to all members of Verve Barbell Club to do on their before class.
See you Monday!

Folks, there are some requirements to sign up for Verve Barbell Club, it’s not a lot but they are necessary.

1) You need to have been attending CrossFit classes consistently for a minimum of the last 8 months.

2) You need to have an understanding and base comfort level with performing the deadlift, back squat, and bench press.

As stated above, these classes are not a typical CrossFit class. There is no group warm-up or specific warm-up to review movements. These classes move at a faster pace and require athletes to warm themselves up, and be able to quickly transition from movement to movement. If you have any questions about the program or whether it might be right for you, please email me, I’m happy to answer them all. 


Wednesday 170426

Front squat

Post results to comments or BTWB


Not only is he a great Verve intern, but he and his beautiful wife can spit some rhymes to many of the rap songs that come on the speakers!  Garrets’ hard work and dedication shows in every one of his workouts.  We are excited for you to start leading us in some fitness adventures.

Tuesday 170425

For time:
30 Chest to bar pull-ups
30 Deadlifts, 225#(155#)
30 Kettlebell swings, 32kg(24kg)
*At the top of every minute must stop and do 5 burpees

Post time to BTWB

When Open Gym is all about the pump!

When Open Gym is all about the pump!


If you’ve been consistently coming to class on Tuesday’s over the past 3 weeks, you would have been doing high volume sets of deadlifts at pretty high weights.  The goal with the deadlift program was to get you more comfortable with the deadlift and more comfortable with using weights that might have given you some trepidation.  Now it’s time to put the new found comfort into action with some high rep deadlifts at moderate to heavy weights.  

Over the next couple of weeks, you’ll see some conditioning workouts utilizing the deadlift.  Today is the first workout that will encompass high volume moderate weight deadlifts.  The past three weeks hopefully gave you some confidence with pulling heavier weights off the ground so today should be a good way to test what you’ve learned and the strength you’ve gained by doing the deadlift program. Remember what we focused on with the lifting and put it into action today and in future deadlift workouts.  

We are shifting our strength focus to a squat program.  Over the next few weeks you’ll see a similar program design for squatting that we used for deadlifting, with time dedicated to the squat and then accessory work. 

That’s enough about the programming for today’s blog.  Let’s talk about a new addition in the retail room you’ll see in the next couple days.  We purchased a suggestion box that will be placed in the retail room. We want to hear your suggestions and feedback so please fill out the cards and put them in the locked suggestion box.  We will read and discuss your suggestions and hopefully be able to put as many of the suggestions into action as we can.  If you see Kaplan or Paul drawing pictures and placing them in the suggestion box, please let us know so we can alert the authorities and have steps taken to prevent them from doing this in the future.  

We want to hear any and all feedback and ideas you have relevant to the gym.  These are completely anonymous so speak your mind and we will be happy to read them and hopefully take immediate action if the suggestions warrant such.   

Monday 170424

For time:
1,000m Row

Then, 5 rounds
3 Clean & jerk @ 80% of 1RM
40′ Handstand walk

1,000m Row

Post time to BTWB

Sarah Love

Sarah DeVito- Nothing will ever compare to this sassy karate girl

On March 15th, Verve lost a long time member and even longer time friend. With a heavy heart, we are saddened to say that after battling cancer for the last year and half, Sarah DeVito passed away at home surrounded by loved ones. Sarah is survived by her long time love, her fur children, her family and more friends than can be counted, most of whom would find it easier to call themselves family. She was strong. She was beautiful. She was funny. She is missed beyond words. Let’s do what we do best, get together, workout and celebrate her.

Please join us-

Sunday 30th for the 9am or 10am WODAt 11am we will honor this sexy vixen goddess by coming together & toasting beers. All are welcome, the workout will be easily scaleable with lots of butt work! It can even be performed as a partner workout. 
Our classes will be free and open to anyone wanting to honor this amazing woman. If you have a special photo or memory that you would like to share, please bring it as we will be putting something together for her family. 
We will suggest a donation of $10 to go to Sarah’s favorite charity, the Denver Dumb Friends League. Come for the workout, come for the beer, stay for Sarah and her family.
Looking forward to seeing you all there! –Verve Staff 

Sunday 170423

4 Rounds for time:
50 Air squats
10 Power snatch, 155#(105#)

Post times to comments and BTWB

5:30am crew getting their deadlifting on.

5:30am crew getting their deadlifting on.


Saturday 170422

In teams of 2 complete the following for time:
Run 1 Mile (Alternate every 400 meters)
100 Ab mat medball sit ups (handing medball to each other)
80 Push ups (one partner works, the other holds a plank)
60 Russian kettlebell swings (alternate every 10 reps)
40 Box jump overs 24″(20″) (alternate every 5 reps)
20 Wall walks (break up anyway you want)
Run 800 Meters together as a team

Post Time to BTWB

Fill your belly with some tasty enchilada chicken

Fill your belly with some tasty enchilada chicken



2 medium onions, thinly sliced

1 28-oz can tomato puree

1 teaspoon salt

2 teaspoons cumin

1 teaspoon mild chili powder

1 teaspoon garlic powder

2 pounds boneless chicken breasts (about 4 small or 3 large breasts)

Juice of 1 lime

Hot sauce (optional)


1. Add the sliced onions, tomato puree, ½ teaspoon salt, cumin, chili powder, and garlic powder to a large slow cooker, stirring to combine.

2. Nestle the chicken into the slow cooker, making sure it is well covered by the tomato mixture.

3. Cook on low for 6 hours or until the sauce has thickened, the onions are soft, and the chicken is falling apart.

4. Remove the chicken and shred with two forks. Add the shredded chicken back to the slow cooker, stirring to combine.

5. Add the remaining ½ teaspoon and lime juice. Taste for seasoning, adding additional salt and lime juice as necessary. Serve warm, adding hot sauce to taste.

Serves 6-8

Notes: This recipe was tested using a 6-quart slow cooker. Be sure to use tomato puree in this recipe. Diced or whole tomatoes will not work well.


Friday 170421

Weighted strict pull ups

As many reps as possible in 7 minutes of:
Burpee bar muscle ups or ring muscle ups

Post results to comments or BTWB


Every Friday, I try to fill your mobility arsenal with so many options so you can figure out what works best for you.  Sometimes, all of the options can be OVERWHELMING!!! This video (courtesy of Alan Thrall) gives you a thorough, full body routine you can do ANYTIME to help keep your joints supple and healthy.  


  • BRING A FRIEND – Saturday to any class excluding Open Gym.  The workout is a partner workout so you can team up with your buddy.
  • YOGA is back this Sunday at 11am!!!