Monday 150810

Split jerk
1-1-1-1-1-1-1

Then, every 2 minutes on the 2 minutes x 5 rounds:
3 Split jerks, after 3rd rep return bar to back rack, and hold for stationary barbell lunge x 12 reps total @ 40% of 1RM

Post weight to BTWB

This isn't the exact trail we'll be taking at Winter Park but it gives you an idea of how fun the O2X race is going to be.

This isn’t the exact trail we’ll be taking at Winter Park but it gives you an idea of how fun the O2X race is going to be.

5 P.M. Specialty Hour Update and O2X Summit Race schedule

This coming week is the final week of the strength cycle of Hot Dogs and Cupcakes.  After this week we are recommending a de-load week for anyone that  has been following HD&CC strictly for the past 2 cycles.  This means that whatever you do it should be light.  If you choose to join some WOD’s during your deload week consider cutting the weight, reps, or time involved in the workouts.  The idea is to let your body recover but still put it through some full range of motion work.  Consider body weight movements as a substitute and if you have any questions be sure and ask any of the trainers for suggestions.  

There will be specialty classes at 5 pm during the de-load week, week of Aug 17.  We will have some programming to follow for a de-load program. The following week, starting on Monday the 24th, we will be starting a new weightlifting class at 5 pm, Mon, Tues, and Thursday.  It will be a 4 week cycle and there will be a heavy Olympic lifting focus, but also a lot of squatting as well.  There will be accessory work as well that may or may not be homework depending on time.  As with all the specialty classes, teaching will be limited due to time, as our focus will be on correcting movement.  Please join classes if you have a solid understanding of the Olympic lifts.  If you are unsure as to whether or not you should join, please see one of the trainers for their recommendation.

O2X Summit Race Updates and Race Day Schedule

The O2X Summit Race at Winter Park is this coming weekend.  Most of the trainers will be up at Winter Park participating in the race as well as many of your fellow members.  The race kicks off Saturday morning.  If you want to participate and have not registered, please sign up on the sheet at the front of the gym and we will email you details on how to register.  Here is a schedule of events for the day of the race.  

Saturday August  15th
7:15am – Packet Pickup available
7:30am – Breakfast served – Coffee & Tea Company
8:30am – Pre-race stretch, yoga, music
9:25am – National Anthem
9:30am – RACER START TIME! 
12:00pm – Kid’s Race (Day-of registration ONLY for Kid’s Race)
1:00pm – Awards Ceremony

Should be a great day at an amazing location.  Look forward to seeing everyone during and after the race. 

 

Sunday 150809

For time:
30 Toes to bar
60 Double unders
30 Ab-mat sit-ups
20 Toes to bar
40 Double unders
20 Ab-mat sit-ups
10 Toes to bar
20 Double unders
10 Ab-mat sit-ups

Post time to comments or BTWB

Adam working hard on the deadlift work!  That just may be double bodyweight.

Adam working hard on the deadlift work! That just may be double bodyweight.

IT’S ALMOST FOOTBALL SEASON!

Next weekend is the first Broncos preseason game and we need to start building our arsenal of healthy pre-game snacks. 

BAKED BROCCOLI TATOR TOTS – view the whole recipe here

Ingredients
  • 2 cups or 12 ounces uncooked or frozen broccoli
  • 1 large egg
  • ¼ cup diced yellow onion
  • ⅓ cup cheddar cheese
  • ⅓ cup italian breadcrumbs
  • 1/3 cup Panko bread crumbs
  • 2 tablespoons parsley ( or cilantro, rosemary,
  • 1 teaspoon salt
  • 1 teaspoon pepper
Instructions
  1. Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
  3. Chop broccoli finely (or stick it in your food processor) and mix throughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.
  4. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

NUTRITION BREAKDOWN:
34 Calories per serving (tot)
Fat – 1g
Cho – 3g
Pro – 2g

VERVE UPDATES:
-Yoga is at 11am on Sunday so you can sleep in and still get your mobility on!

Saturday 150808

“31 Heroes”
As many rounds as possible in 31 minutes of:
8 Thursters, 155#(105#)
6 Rope climbs, 15′
11 Box jumps, 30″(24″)

This is a partner workout. Partner #1 will begin the AMRAP while partner #2 runs 400m w/ weight, 45#(25#). When partner #2 gets back, they will tag out partner #1. Partner #2 continues working on the AMRAP where #1 left off and partner #1 goes for a 400m run w/ weight.

Post rounds and reps to comments and BTWB

Laura and Ali working on their pulling power.

Laura and Ali working on their pulling power.

 

**Verve is hosting the 31 Heroes WOD today!! We have 2 class times, 9am & 10:30am. Please sign up on MBO to get a spot, this includes non Verve members. We would like to have a head count to prepare. All are welcome, we can scale for those who are new to CrossFit. We will not be charging a drop in fee but rather we ask that you go to www.31heroes.com and donate instead. Registering on their website is different from reserving a class spot on MBO. At the 31 Heroes website you can register and receive a t-shirt. If you are unable to get registered at 31 Heroes, we will also accept donations at Verve. The WOD is a partner WOD, bring a buddy, or be prepared to get paired up when you get to the gym, no one WODs alone!! For the 31 Heroes website, click here.

Saturday August 15th– The O2X Summit Challenge in Winter Park. The sign up sheet is at the front desk @ Verve.

Sunday August 30th– Stand up paddle boarding outing from 8am-10am in Evergreen. 

Saturday August 29th & Sunday August 30th– Verve is hosting the CrossFit Weightlifting Trainer Course. Changes to the schedule will be made and announced as the seminar gets closer. Aside from 1 morning class, however, Verve will be closed the rest of the day. You can still get signed up for the seminar if you are interested, for more info click here.

Saturday September 5th & Sunday September 6th– Verve is hosting a Level 1 Trainer Course. Changes to the schedule will be made and announced as the seminar gets closer. Aside from 1 morning class, however, Verve will be closed the rest of the day. You can still get signed up for the seminar if you are interested, for more info click here.

Friday 150807

10 Rounds for time:
10 Calorie row
10 Overhead jumping lunges, 35#(25#)
100 Meter sprint
Rest 1 minute

Post load to comment or BTWB

TENNIS ELBOW VS. GOLFERS ELBOW: What is the difference and what to do about it – Anna Mattson

If you watched the video above, you now know the difference.  To relate it to CrossFit, Tennis Elbow can come from a lot of twisting of the wrists, loaded or unloaded, during movements such as muscle-ups, ring dips, and push-ups.  Golfers Elbow comes from the constant flexing of the wrist or gripping of objects including Olympic Lifts/pull-ups/deadlifts/Bicep curls……because we do so many of those.

What do you do if you have Tennis Elbow?  Here are some great exercises to help heal and strengthen those extensors.

What do you do if you have Golfers Elbow? I would like to show 2 videos for this ailment as both contain great exercises.

*When he says “golf” insert CrossFit*

 I am hoping you find some usefulness from these videos.  If your pain is persisting, please seek the guidance of a physical therapist.  Other recommendations are rest and icing sessions.

VERVE UPDATES:

31Heroes WOD is tomorrow. There are only 2 class times but the class sizes have been increased.  You can go to this link to make a donation or we will have computers ready at the gym for you to make a donation.
-If you are bringing a friend, please come in 5 – 10 minutes early so we can have them sign a waiver.-If you have a preferred weight you would like to carry during the run such as body armour or a weight vest, please feel free to bring it.  We will be utilizing weight plates for the run portion unless you bring your own apparatus.

Thursday 150806

Deadlift
3-3-3-3-3

*These deadlifts will be performed with a controlled return and a brief hand release on the ground to let the bar “die” before lifting again.

Post loads to comments and BTWB

"Excuse me sir, your balls are showing. Bumble bee tuna. " That is all I see when I look at this picture of Ben and Zink going for their heavy weighted pull-ups.*

“Excuse me sir, your balls are showing. Bumble bee tuna. ” That is all I see when I look at this picture of Ben and Zink going for their heavy weighted pull-ups.*

 

*The first person to comment to this post with the correct name of the movie that quote comes from will get a free can of Kill Cliff from me.

In a fight between Technique and Intensity, who would win? By Courtney “I feel the need for speed” Shepherd

Haha, fool you. It’s a trick question. In CrossFit we don’t want it to be Technique vs. Intensity, we want it to a happy blended family of Technique AND Intensity. We want to have a nice medium between them both, where neither of them wins completely. We can’t have either of them be the Ronda Rousey, or dominating factor, in our workout.

CrossFit defines technique as the successful completion of a functional movement, it does not need to be done perfectly, however. The goal is to work to perfect our technique over time. Intensity is what gets us our results, intensity is what gets us more fit, and is our increase in work capacity. When we blend the two together, we get improved technique that overall lends way to increased intensity, which equals our progress in the sport of CrossFit. We blend these two concepts together through something called threshold training.

To really explain threshold training let’s look at 3 different athletes performing the same workout. The workout will be “Isabel”, 30 snatches for time. All 3 athletes will be using the same weight of 95#.  Athlete number 1 picks up the bar and just gets crazy. This athlete does not set up properly, they heave the bar over their head, and just let it drop to the ground, bouncing all over the place. For the first few reps they have a wide snatch grip but as the reps go on the athlete is just putting their hands anywhere and everywhere, by rep 30 the movement does not really look much like a snatch. Plus the athlete has managed to make their way across the room chasing their barbell, they finish the workout in 3 minutes. Athlete number 2 approaches the bar, sets their grip, takes a deep breath, and executes a beautiful snatch. It appears seamless as they guide it to the ground. Athlete number 2 does this for reps 1-30, each one looking exactly like the rest, like something out of an instructional video on how to do the snatch. They also finish the workout in 3 minutes. Athlete number 3 approaches the bar, sets up, and begins executing seamless looking snatches, reps 1-12 look easy. The athlete begins to move faster and suddenly they don’t quite set their back right, their hips shoot straight to the sky, and as they receive the bar, they take a few steps to steady it over head. This kind of break down in form happens for a few reps until the athlete slows down, focuses on getting set again, then proceeds with more technically sound looking snatches. . . until the last few, when this athletes again begins to speed up to finish this workout, and form breaks down. This athlete also finishes the workout in 3 minutes. So the question becomes, who is doing this workout right? Who is getting their best blend of technique and intensity, and therefore getting the greatest results from the workout?

Athlete 1 is all intensity. They are like the Tasmanian Devil, throwing all caution to the wind and just going. Unfortunately training this way has limits, some of which may include injury. Athlete 2 is all technique. They aren’t pushing themselves to move faster, work harder, or get uncomfortable. This type of athlete will never really know how to push themselves, how to see the limits of their abilities because they never get to them. Athlete 3 is right on the money. They are the love child of technique and intensity. They push themselves, adding intensity, until that intensity affects their efficiency. This break down forces them to slow down, regain it, and hopefully begin to speed back up again. That is threshold training, constantly riding the fine line between efficient technique and the loss of it, over time pushing that line farther and farther out, allowing us to increase our overall intensity. 

In short, don’t want to do bad movement fast. Do a movement well, then speed up with the goal being to do good movement fast. Working with too much intensity equals an overall drop in our technique. Working to be too perfect equals a loss in intensity. We need them both. 

*Remember the 31 Heroes WOD is this Saturday. All are welcome but please sign up in MBO to reserve a spot, this includes non Verve members. For more information about the event, click here.

Wednesday 150805

As many reps as possible, of an ascending ladder, in 12 minutes of:
1 Hang power snatch, 95#(65#)
1 Overhead squat, 95#(65#)
1 Burpee over the bar
2 Hang power snatch, 95#(65#)
2 Overhead sqaut, 95#(65#)
2 Burpees over the bar
3 Hang power snatch, 95#(65#)
3 Overhead squat, 95#(65#)
3 Burpees over the bar. . . .

Post reps to comments and BTWB

T Swizzle knows where it's at.

T Swizzle knows where it’s at.

 

Do you want to do the WOD RX or do you want to get fitter? By Courtney “the Taylor Swift of blog post writing” Shepherd

Taylor Swift is known for once saying, “If you’re horrible to me, I’m going to write a song about it, and you won’t like it. That’s how I operate.”

So why would I even dare to compare myself to the lyrical genius that is T Swift? Because if you are working out at Verve and something is happening that, as a coach, I think might need to be addressed, there’s a good chance I’m going to write a blog post about it. There is also the chance you may not like reading it. But that’s how I operate.

Today I want to address the simple question of, do you want to do the WOD RX or do you want to get fitter*? (*I know the word “fitter” is not grammatically correct. Just go with me on it for a sec.) I’m certain in all of our minds the answer is “yes” because we want both, but unfortunately doing a workout as prescribed is not always the road to getting fitter. In fact, it could actually be what is holding some of us back from ever really progressing. To best illustrate my point I need to throw a numbers bomb at you. I am going to take the numbers from a recent workout at Verve. Here is my real world scenario/ Taylor Swift like moment that I want to lay disclaimer to, there are some athletes out there that my example may hit close to home. However, while I am using this as an example, I am not trying to make an example of anyone, and I hope you will see the difference. Every person who has entered a CrossFit gym and done a WOD, has bitten off more than they can chew. . . probably more than once. I just want us to see why making a habit of doing so, is not doing us any favors.

Here’s the WOD to be discussed:
20 Minutes as many rounds as possible of:
5 Muscle ups
50 Double unders
10 Handstand push ups
Run 100 Meters

There were several “RXs” throughout the day with scores ranging from 3 rounds to 7 rounds. Alright, it’s number crunching time. For the athlete that did 3 rounds that’s 15 muscle-ups, 150 double unders, 30 handstand push-ups, and 300m run. We can easily double those numbers for an athlete that finished 6 rounds. I will start by saying the design and intent of this workout was to get around 5 rounds. So for anyone that got less than 5 rounds I would start by asking, where did you get stuck? Let’s say an athlete is not super efficient at muscle-ups. They have them, consistently, but in single reps only, they are not yet able to link muscle ups. So at the start of every round, it takes this athlete around 3 minutes to chip away at 5 single muscle-ups, a movement that if done unbroken would take :15-:20. That kind of time adds up.

My next question comes after the first round, when we saw the time adding up, why didn’t we change something? Because our goal was to do the workout RX. But. . . . if perhaps our goal was to come to Verve, do an intense workout, and walk away with more fitness out of the deal, what would that workout look like? It would look like doing 3 muscle-ups/ round and getting 5 rounds. Because, after doing some number crunching, that still gives me 15 total muscle-ups, but it also gives me 250 double unders, 50 handstand push-ups, and 500m run. So next week when a workout comes up with somewhere between 200-300 double unders in it, the appropriately scaled, “5 rounds athlete” will be ready, they’ve built a capacity for that number of double unders. The “3 rounds of RX athlete” might end up stuck breaking down somewhere around 150 doubles unders because they have not built a capacity to do more work than that. If I’m really crunching numbers, 5-7 rounds of that workout is genuinely working out for 20 minutes. 3 rounds seems more like working out for 10 minutes with 10 minutes of rest. So what happens to me if I’m trying to build a capacity of stamina and endurance in a 20 minute workout. I simply don’t, and the next 20 minute workout that comes along, even if it has every movement I’m really good at and I can RX that one too. . . it will probably look similar in output, half the intended work. 

I’m with you on the idea that doing workouts RX is pretty cool. That’s why we make it part of our goals and we celebrate it as accomplishments. However, I would encourage a bit of a change in mindset. If we change our goals to being fitter, to doing a workout with the intended stimulus and intensity, if we push ourselves to keep moving and take less breaks, we may find that our level of fitness has risen to a point where doing a WOD RX just happens. If all we do is come into the gym and say to ourselves ” I can do all of this. It might take me a while, I might be pretty slow, or it might be pretty ugly, but I can do it. And I can get my RX.” I hope you all can see that this may be a recipe for not getting better at CrossFit but rather getting better at staring at a bar and resting, or staring at a set of rings and resting. Simply put, not progressing any farther than where I currently am, which is 3 rounds of RX. So my final question is, is that good enough for you? 

My final thoughts on the matter are this: you can always go lighter, do a few less reps, and get done way faster than everyone else AND that would be a better outcome, in my opinion, than doing the heavier weight, all the reps, and taking twice as long to finish the WOD. Why? Because the former option keeps you moving, it builds stamina and endurance. The former can build speed and a capacity for time under tension. The latter builds a puddle of sweat and a time of completion. 

As I said earlier, every single CrossFitter is guilty of overestimating their abilities or underestimating a workout or both. Doing so does not make us bad people, it doesn’t make us guilty of CrossFit heresy. But if we keep doing it over and over and either don’t learn from the experience or don’t care to learn from the experience, we can’t be shocked if 2 years down the road of our CrossFit journey, we are still a 3 rounds of RX kind of athlete. 

Tuesday 150804

5 Rounds for time:
400 Meter run
30 Meter farmer carry

Post time and weight to BTWB

Beast Mode!  That is all.

Beast Mode! That is all.

Below are some points from an article featured in Box Life Magazine.  They are just some of the bold points from the article.  Click the title below to read the entire article on Box Life Magazine’s website.

5 Training Traps You Need to Avoid by Box Life Magazine

Jumping from program to program

Legendary powerlifter Ed Coan once said that his ‘program’ was called ‘getting stronger’, and that was the only program he ever followed. If the programming you’re following is getting you positive results, why change things? Keep doing what you’re doing! Of course, many CrossFitters will stick to the programming on offer at their box, and trust in its variance and effectiveness to help them reach their goals. However, many athletes take advantage of open gym hours and choose to follow different programs that are easily accessible online.  

Setting yourself bad goals

Each year we erase the Goals board and tell you all to put something on the board that is realistic, attainable, timely, measurable, and specific.  Setting unrealistic goals can do you a disservice as it could zap your will to train if you’re not seeing yourself progress toward the goal at hand.  Set goals that lead to a more effective and enjoyable game plan that allow you to make the right jumps towards the over-arching objective or goal.

Ignoring a gaping hole in your fitness

We all do this.  We skip working on the things that we aren’t good at because let’s face it, it’s not fun to fail over and over.  If we don’t have double unders, but the only time we work on them is during a day in which double unders are a movement, then we’re not giving the weakness enough attention.  Sometimes it gets frustrating to continually work on something and not see improvement, but eventually the hard work will pay off and a movement will just click.  

Trying to mimic elite athletes online

The volume most elite athletes in CrossFit perform isn’t necessary for most people that use CrossFit as the fitness methodology to stay in shape and live a healthier life.  Chris Spealler says it all the time in Level 1 seminars, the CrossFit Games is not the essence of CrossFit, what we do inside Verve on a day to day basis in our WOD’s is what CrossFit is all about.  Making us more fit so we can live more enjoyable lives outside of the gym.  

Ignoring the intangibles (rest, diet, mobility and active recovery)

When new members start at Verve they always ask, how often should they come to classes.  We typically recommend the CrossFit main site application of 3 days on 1 day off.  As the members progress on their CrossFit journey, they typically end up coming more often.  It’s only natural when something you do is enjoyable that you want to do it more often.  This means that days off are fewer which means less time time we give our bodies to recover.  Rest days are important and should be a part of everyone’s training. Diet is another intangible that we harp on all time.  There are many different diets to follow, but remember diet is the bottom of the pyramid on which all other aspects of fitness and health are built on. Dial the diet in and everything else will see improvement as well.  

Click the title above to read the entire article the above was referenced from.  

 

 

Monday 150803

Weighted pull-ups
2-2-2-2-2-2-2

Then, every minute on the minute x 10:
2 Pull-ups + 2 C2B + 2 T2B

Compare to 150406

Post to BTWB

This coming Saturday we are hosting the 31 Heroes WOD at CrossFit Verve.  Everyone is invited to participate and as in years past, we will not be charging drop in fees.  Instead we ask that you please donate to the 31 Heroes Project.  To register and donate please click HERE.  You can also donate on the day of the workout as well. We will collect all donations and then mail them to the 31 Heroes organizers.

31 Heroes

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.

Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

CrossFit Verve has hosted the workout for the past few years and we always have a great turnout and are able to donate to a worthy cause. 

The workout is as follows:

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

As you know we can scale every movement so please bring anyone that would like to participate.  

We need everyone to sign up through MBO, this includes non members as well.  We will have two classes, one at 9:00 am and another at 10:30 am.  We at Verve thank you for always coming together to support great causes and we look forward to another great turnout this coming Saturday.  

Sunday 150802

5 rounds
With a 2 minute clock:
Row 15 Calories (10 Calories)
with remaining time:
Amrap Hang Power Snatch 115#(75#)
Rest 2 minutes

Post reps to comments or BTWB

Linda K. leap frog's so fast, she is hard to catch on camera!

Linda K. leap frog’s so fast, she is hard to catch on camera! Jake and Pedro seem un-impressed?

EASY SNACK TIME!! No really, this is super easy.

2 ingredient Macaroons that are both Paleo and can fit into your macros.  You can view the whole recipe here.

Two Ingredient Coconut Macaroons
Makes 14 macaroons
(about 3.5 servings)

1 cup sweetened shredded coconut
1 egg white

Preheat oven to 350 degrees. Whisk one egg white and then stir into the shredded coconut until well combined. Spray a cooking sheet with nonstick cooking spray (I used coconut oil spray, but any will do). Using a 1/2 Tablespoon measuring spoon, scoop the mixture, press into the spoon (to keep the mixture together), and then place onto the cooking sheet. Once all of the mixture has been scooped into 1/2 Tbsp balls, place cooking sheet in the oven and bake for 10-15 minutes until they become a light golden brown. If only the bottom halves of macaroons brown, turn the oven to broil and cook for 1 minute until the tops turn golden brown. Remove from oven and allow to cool.
Note: Watch the macaroons while baking because they tend to burn quickly.

Nutrition Info: per 1/2 tbsp ball
Fat – 2g
Carbohydrates – 5g
   Fiber – 1g
Protein – 1g

*If you make these, let us know how they turn out in the comments!

Saturday 150731

In teams of 2 complete the following for time:
Run 800 meters
50 Front squats, 115#(75#)
50 Bar facing burpees
40 Shoulder to overhead, 115#(75#)
40 Lateral hops over the partner
30 Deadlifts, 115#(75#)
30 Bar facing burpees
20 Power cleans, 115#(75#)
20 Lateral hops over partner
Run 800 Meters

Post times to comments and BTWB

 

'Merica

‘Merica 

 

All the happenings at Verve. . . get ready for some fun!!

Saturday August 8th- 31Heroes WOD @ Verve.
CrossFit Verve has registered to host the 31Heroes WOD on Saturday August 8th. We will have 2 classes, 1 at 9am and 1 at 10:30am. Verve opens these classes to those outside of Verve as an opportunity to workout in remembrance. We charge no drop in fee, we simply ask that instead you donate to the 31Heroes project. If you do not have any CrossFit experience, that’s okay, the beauty of CrossFit is that is infinitely scalable, we just ask that you let us appropriately scale you. We promise no matter what work you do, it will be hard and absolutely be a great workout. This is an amazing opportunity to come together as a community and do one of the things we do best. . . support each other. Support our community and the men and women who serve it, defend it, and sacrifice for it.

So please join us, get signed up on MBO and reserve your spot while you can. Non Verve members need to sign in as well!! You can also get registered at the 31Heroes website and get a t-shirt with your donation. For more information about the WOD, get registered, and donate, click here. Pick Verve as your gym when you register!! It’s a partner WOD, so it’s even more important you bring a buddy.

Saturday August 15th– The O2X Summit Challenge in Winter Park. The sign up sheet is at the front desk @ Verve.

Sunday August 30th– Stand up paddle boarding outing from 8am-10am in Evergreen. The sign up sheet is also at the front desk @ Verve. It will be $5 per Verve member.

Saturday August 29th & Sunday August 30th– Verve is hosting the CrossFit Weightlifting Trainer Course. Changes to the schedule will be made and announced as the seminar gets closer. Aside from 1 morning class, however, Verve will be closed the rest of the day. You can still get signed up for the seminar if you are interested, for more info click here.

Saturday September 5th & Sunday September 6th– Verve is hosting a Level 1 Trainer Course. Changes to the schedule will be made and announced as the seminar gets closer. Aside from 1 morning class, however, Verve will be closed the rest of the day. You can still get signed up for the seminar if you are interested, for more info click here.