Thursday 171130

Tabata That Thing
8 Rounds of :20 work, :10 rest, alternating between stations:
Chin over bar hold
Ring support hold
Hollow body hold
Handstand hold

Post results to comments and BTWB

#tbt to last year’s chili cook off. Melissa and Fred standing proudly by their winning chili “Chili So Good You’ll Forget Your Macros”. Who will get the apron this year??



Who’s ready for Verve’s second annual chili cook off?!?!

That’s right, it’s that time of year again, the weather is getting cooler and we need something warm for our bellies. Plus, if you didn’t know, Verve has some AMAZING cooks. . . so it seems right to let them show off their skills. The question for everyone to ask is, will the Liskowski’s be able to take home the trophy 2 years in a row or will they be de-throwned??

Saturday December 16th, after open gym from 1pm-3pm, Verve will have several members bring in their home cooked chili for your tasting pleasure. Following the tasting, votes will be cast for the best chili in the house, and a winner will be crowned. . . or rather aproned. 

Here are the rules of the cook off-

For the cooks:
1) Chili must be made in advance and brought to Verve by 12:45pm for set up. Please have a crock pot full. (croskpots and/ or heaters can be plugged in at Verve)
2) Chili needs to have a name (one that does not give away it’s maker), hotness level (mild, mediun, hot), and any allergy concerns listed in an email to by Wednesday December 13th @ 7pm.
3) Chili maker’s identidy needs to be withheld during tasting.
4) We will have some fixins for the chili, however, if there is something specific that goes with yours, please bring it and have it set up next to your chili.

For the tasters:
1) We will provide small tasting cups to sample all. After sampling is complete, tasters may enjoy a bowl of their favorite.
2) You will be provided a card as you enter, this is to cast a single vote for your favorite chili. *One vote per person* **Do not even think about tasting and not voting!!**
3) Cooks may also be tasters.

*If you would like to enter a chili for this contest, please email me @

To help wash down that delicious chili, we will have water and beer. 

To help keep the kids busy while you are boozing and snacking, we will have tables set up with arts and crafts.

So be sure to get to Verve at 1pm, hang out, mingle, talk about macros and if chili fits them, if you are a morning person talk with an evening WODer and vice versa. Enjoy a few hours away from home, judging other people’s cooking. 


Wednesday 171129

As many rounds and reps as possible in 8 minutes of:
40 Double unders
4 Squat snatch @ 60% of Monday’s heaviest
4 Bar facing burpees

Post results to comments or BTWB

Mary and Tyler on one of their amazing adventures!


#1 – WHERE WERE YOU BORN?  Right here in Denver!

#2 – HOW DID YOU FIND CROSSFIT / CROSSFIT VERVE? I was hired as a yoga instructor at Crossfit Jai.  I ended up being conned into trying crossfit and fell in love.  I coached there for about four years and decided it was time to focus on my fitness and then we moved to RiNo and found Verve.

#3 – FAVORITE WORKOUT OR MOVEMENT / LEAST FAVORITE WORKOUT / MOVEMENT.  Favorite movement is definitely handstands and favorite workout ironically is Mary – Least favorite movement is Ring Dips and least favorite workout is 16.4. 

#4 – WHAT SONG HAVE YOU COMPLETELY MEMORIZED? Let’s get down to business to defeat the huns…



#7 – IF YOU COULD TURN ANYTHING INTO AN OLYMPIC SPORT, WHAT WOULD YOU WIN A METAL AT?  Crockpot meals hahaha  (awesome Mary, we may want some of those recipes!)

We are pretty excited you are here Mary!!  May be asking you to sing your song soon, so be ready!


-If you are interested in being part of the Verve cleaning crew that comes with many benefits, e-mail


Tuesday 171128


For time:
400 Meter run
100 Meter farmer carry
800 Meter run
100 Meter farmer carry
400 Meter run

Pre WOD Skill work:

Pull ups, Chest to bar pull ups, Bar muscle ups

Post time to BTWB

The organized chaos that was the Thanksgiving day workout










This post is a reminder, or perhaps new information to our newer members that included in your membership at Verve is a free membership to Beyond the Whiteboard.

Over the past 12 weeks or so, we have been doing 3 week cycles on Mondays.  As discussed the key to getting the most out of the 3 week cycles is to track as much information as you can whether in your workout journal or if you are more tech savvy, then online via Beyond the Whiteboard.  This information allows you to look back at what you did the previous week so you can build on your previous numbers.  

What is Beyond the Whiteboard (BTWB)?? – BTWB is a website / app that gives you the capability to track ALL of the work you do in this gym.  You can track 1RM, WOD’s, Hero WOD’s, Girl WOD’s, water intake, weight, etc.  You can also compare your performance to others in the gym or across the world.  BTW will track your input and analyze the data, give you graphical analysis, and so much more.  

If you don’t have an account and would like to sign-up, e-mail  I will then send you a log-in to get your account set-up.  Play around for a while to figure it out.  If you have any questions, feel free to ask.  The account is free for all Verve members.  

The best time to start logging and tracking your workouts is NOW.  The app and website are easy to use and will provide you with an easy solution to keep track of everything you do in the gym.  


Monday 171127

In 15 minutes build to a heavy 1 rep snatch

Rest 5:00 then,

Every 2 minutes for 5 rounds:
1 x 3 position snatch (hips, mid thigh, ground) @ 50%, 55%, 60%, 65%, 65% of today’s heaviest lift

Post loads to comments and BTWB

Coach Haley keeping the attention of a full class of kids this last Saturday.














Our Healthy Habit Building Challenge starts today!!
– Teams will be put together and emails will be sent out. Make sure you have your 3 habits ready to go (at least one of them has to be nutrition based).
– This challenge runs through December 22nd.

Fill The Empty Stocking finishes up on December 8th!!
– Grab a tag off the tree in the entryway, buy the present listed, and get it to Verve (unwrapped) by December 8th.
– All gifts will then be dropped off at the Griffith Center For Children. 

We host a seminar the weekend of December 9th-10th!!
– We will have 1 morning class each day, then Verve will be closed for the remainder of the weekend.
– See MBO for schedule information.

Verve’s 2nd Annual Chili Cook Off is coming in hot!!
– Saturday December 16th we host our 2nd annual cook off. Stay tuned to this Thursdays post for all the details. . . start prepping those recipes. 

Verve wants you to bring a friend . . . for free!!
– Our next “Bring a friend to Verve” day will also be Saturday December 16th. Bring a buddy to test run a class for free (open gym is not included).
– Hey, when they are done working out, may be they want to come back a few hours later and taste test some chili?? Friends are welcome to join in the cook off!!


Sunday 171126

3 Rounds for reps:
1 Minute box jumps, 24″(20″)
1 Minute Hang power clean, 95#(65#)
1 Minute lateral jumps
1 Minute sumo deadlift high pull, 95#(65#)
1 Minute calories on assault bike
1 Minute rest

Post reps to comments and BTWB

That face you make when wall balls and ab work combine. #SexyFaceSunday

Saturday 171125

4 Rounds for time:
30 Calorie row
Then, 3 rounds of “Cindy”*

5 Pull-ups
10 Push-ups
15 Air squats

Post time to BTWB



COFFEE CRUSTED PORK TENDERLOIN – see full recipe and blog here

Macros for whole recipe: Protein 190g/Fat 45g/Carbs 8g/ Fiber 0g/ Calories 1236


1 tablespoon very finely ground coffee (or espresso powder)

2 teaspoons packed light brown sugar

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon extra-virgin olive oil

2 pounds pork tenderloin, fat trimmed off


1. Combine the coffee, brown sugar, spices and salt in a small bowl. Add the olive oil and mix until combined. Rub the pork coat completely with the spices. Let it marinade for at least 30 minutes in the fridge.

 2. Heat oven to 400 F (204 C). Line a rimmed baking sheet with foil and spray with non stick cooking spray.  Place the tenderloin on the prepared baking sheet, then roast for 25- 30 minutes, or until they reach 145 F (62 C) at the center. Remove from the oven and let the pork rest for 5 minutes.

Friday 171124

As many rounds and reps as possible in 5 minutes of:
5 Deadlift, 95#(65#)
5 Push jerk, 95#(65#)
10 Front rack lunge steps, 95#(65#)
*Rest 3 minutes
As many rounds and reps as possible in 4 minutes of:
4 Deadlift, 95#(65#)
4 Push jerk, 95#(65#)
8 Front rack lunge steps, 95#(65#)
*Rest 2 minutes
As many rounds and reps as possible in 3 minutes of:
3 Deadlift, 95#(65#)
3 Push jerk, 95#(65#)
6 Front rack lunge steps, 95#(65#)

Post results to comments or BTWB



Did you, like most people, eat a bit too much yesterday? Wondering how you can speed up that digestion process to quickly forget about those indiscretions?  Here are some quick tips from POPSUGAR for the day after over-indulging.  You can see the full article here.

Dealing With Digestion After the Feast

Feeling a bit stuffed? It is a common problem on Thanksgiving and can lead to discomfort. Here are a few ways to aid your digestion and detox after your big meal.

The next morning:

  • Eat oatmeal for breakfast. It is high in insoluble fiber, which helps get things moving, if you know what I mean.
  • Drink plenty of water to help the body digest and eliminate waste. Insoluble fiber needs water to help it do its magic.

The rest of the day:

  • Eat foods high in insoluble fiber at every meal, like carrot sticks with your turkey sandwich (made with whole wheat bread, of course).
  • Get moving. Exercise stimulates the intestines, and this will get things moving as well. A little sweating helps the body process and burn the extra calories you consumed. Plus a good workout helps eliminate any guilt you might be feeling about having second helpings of almost every dish. (Come and join us TODAY for a great workout to stimulate those digestive juices.)
  • Skip the alcohol for the day after, especially if you imbibed heavily on Thanksgiving. It will give your liver a break while it works to help break down all the fat from your prior day’s meal.


-VERVE HABIT-BUILDING CHALLENGE!! Join Danielle and I (Anna) in making in effort to create some habits to help make you a better you for the New Year!!  Check out the details here

-YOGA this Sunday with Kacey!! Give THANKS to your amazing body and all of the work that it does at 11am.

Thursday 171123

Clancy’s Thanksgiving Day surprise WOD. . . that lasts for 45 minutes.

#tbt to Clancy destroying a lot of people with one workout. Wonder what he has in store for you today?










Happy Thanksgiving Verve Community!! This time of year we often sit back and reflect on the things we are thankful for. . . 

“I’m thankful for the unwavering support from Erin and friends as I left my cushy corporate job to pursue my life’s purpose. When your “side gig” has been by your side for over 20 years and brings you so much happiness, it’s probably a great sign to follow it full-time. ;)”
– Jen Kates

“I’m thankful for rasslin’ gifs. I’m thankful for The Rock’s Instagram account. I’m thankful for the Ford Pinto and its contribution to vehicle design safety. I’m thankful for wall balls and their suitability to taller people. But most importantly, I’m thankful for family, friends, and you reading this right now – yes, you, you’re terrific.”

– Garret Mueller

“I am thankful for,

 My Kickass family #dwyersrule
The best friends anyone could ask for #greyscalemafia
Being sausage queen of Denver, for real. #pleasemakesuasagejokes
Having a body that is strong enough to let me pursue all of the fitness and activities my heart desires. #muscles
The intern program for introducing me to so many more people than I would ever meet just taking the 4:30 class. #allthefriends
My new red boots. #sassyAF
The Verve community for making it my happy place Every. Single. Day. #butnotsunday”
– Amelia Dwyer

“I’m thankful for bread, gluten, GMO’s,…and basically all delicious carbs. Dogs, coffee, heavy whipping cream for my coffee, the corner bathroom stall at Verve, and last but not least, but maybe still below dogs…all my great friendships at Verve.”
– Nate Rader

“I’m grateful for Huckleberry and his ridiculously impressive mutton chops. I’m grateful for all of the humans in my life who are weird and fantastic AF, and who let me be the same. I’m grateful for this space at Verve, for the barbells and meticulously clean floors and all of the hilarity and generosity the ensues before, during and after WODs. I’m grateful for a life that feels like home.”
– Maddie Berky

“I’m thankful for my healthy twins and for the nicu nurses and doctors that took such great care of them.  I’m also thankful for my husband who is such a great father.”
– Melissa Liskowski

“I’m obviously super grateful for the one and only Gabrielle Gallou. I’m also grateful for a wonderful, supportive Verve community that allows me to continually keep growing as a person, coach and friend. Happy Thanksgiving everyone!”
– Paul Buono

“I am thankful for this last year and the adventure I’ve been fortunate enough to go on. Along the way, I formed new friendships, created stronger bonds with old friends, and received an immense amount of love and support from both friends and family. And always, I am the most thankful for the Verve community. You all are the the best part of my day. And one last one, I am thankful for my fur monster, Ute. Happy Thanksgiving, Verve!”
– Connie Luu

“While I am eternally grateful for the standard:  family, my pups, health, and happiness. The one thing I can pinpoint that I am most grateful for this past year are my amazing friends who know my “quirks” and love me anyways 😉  I am so fortunate to constantly be surrounded with such amazing, strong, and truly caring humans.”
– Danielle Dangoia

“As corny as it sounds…

I am thankful for all of the people in my life! Everyone has, in some way, helped me grow into the life I have now. Oh yeah, and I am thankful for no legos in the Turkey Challenge floater this year!”
– Anna Mattson

“I am thankful for all the opportunities I have the ability to choose from in my life. A lot of the world does not have a choice in my life they lead, we are all lucky to have some say in what we do with our lives.

I’m thankful for my health, family, friends, computers, and Crossfit Verve for being  a happy fun safe space with the tree and the nest. Are we not in the nest?”
– Jason Allison

“I am thankful for airline status that let’s me board in group 2 and let’s me choose an aisle seat. I’m thankful for bullet proof coffee. . . as my first coffee. I am also thankful for second coffee. I’m thankful for pie. All kinds, I do not discriminate in the world of pie. But if you made me, I’d pick cherry.”

– Courtney Shepherd

“I am thankful for the following:
3-day weekends
Coors Light
Cookie dough ice cream
And, my recliner”
– Ryan Young

Get in on the action, comment and let us know what you are thankful for this year!

Wednesday 171122

For time:
150 Double unders
40 DB snatch alternating, 40#(25#)
20 Toes to bar
100 Double unders
30 DB snatch alternating, 40#(25#)
15 Toes to bar
50 Double unders
20 DB snatch alternating, 40#(25#)
10 Toes to bar

Post results to comments or BTWB

Noabeth doing her thang!!!


WHERE WERE YOU BORN?  Stony Brook, NY  (Strong Island!)
HOW DID YOU FIND CROSSFIT / CROSSFIT VERVE?  Ferg at CF Rife in VaBeach recommended Courtney’s CF, so here I am, and I love it.
FAVORITE WORKOUT OR MOVEMENT / LEAST FAVORITE WORKOUT / MOVEMENT  I enjoy the benchmark & Hero work outs to track progress.  My nemesis is anything overhead, but I WANT to be able to do them better.
 WHAT SONG HAVE YOU COMPLETELY MEMORIZED?  The backup vocals to Don’t Fear the Reaper, BOC.  Its sad, I know. (not at all!!!)
WHAT IS YOUR IDEAL WAY TO SPEND A WEEKEND?  Skiing and cooking for others.
WHAT ARE THE SMALL THINGS THAT MAKE YOUR DAY BETTER?  Sugar free poison that makes my coffee taste like heaven.
WHAT ARE YOU LOOKING MOST FORWARD TO IN THE NEXT 10 YEARS?  Being Cock Diesel like Anna Mattson! (very flattering lady, thank you!!!)

Tuesday 171121

As many rounds as possible in 15 minutes of:
Row 250 Meters
10 Push Press 155#(105#)
20 GHD Sit ups


Post to BTWB

Taylor using light weight to work on her technique in yesterday’s snatch workout
















I wanted to thank everyone that came out to the Turkey Challenge this past weekend to cheer on all the Verve members that participated.  I know I speak for all the members that participated when I say how amazing it was to workout and hear and see all our friends lined up along the fence cheering us on.  Having you guys cheer us on made each of us work that much harder knowing we had a great group watching and pushing us through some pretty grueling workouts.  Thankfully the weather was a lot better than in years past.

As discussed in yesterday’s blog, we have abridged schedules this week and Thanksgiving we will only have two classes.  Thanksgivings classes are always very full and we encourage all of you that are staying in town to come in and workout.  Even if the classes are full, be sure and come, but please try and sign up so we can have an idea of how many people will be attending.

For the next couple Monday’s we will be focusing our attention on the Snatch.  The Snatch is a very complicated lift that takes a lot of practice and repetitions to get comfortable with.  The goal with the programming is to make us all more comfortable with the Snatch and this means that we are going to use lighter weights and really work on our positions and technique.  Some of us may end up using a PVC or empty barbell during these sessions and that’s perfect.  To get better at the Snatch we need to do many light repetitions and each of us can find something we need to get better at.

Stay with weights that allow your best mechanics.  We are working on the full snatch so unless there is an injury that prevents you from going below parallel, plan to be in the bottom of the squat on each lift.  The volume piece at the end of each Monday will be devoted to 3 position snatches at light percentages that will improve our ability to drop under weight and focus on the little nuances that the lifts require.  The snatch is a very sexy lift when executed properly so be patient and use these days to get more comfortable.