Monday 160704

100 Calorie row
75 DB thrusters, 40#(25#)
50 Pull-ups
75 Wallball shots, 20#(14#)
100 Calorie row

Post time to BTWB

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

Hope everyone is enjoying a nice long weekend.  Today we have 2 classes and an open gym sandwiched in between the two classes.  Classes are at 9:00 am and 11:30 with open gym from 10:00 – 11:30.  As you can see we are doing some rowing so be sure and SIGN up for class.  If you are on the wait list for the early class or don’t sign up, know that the people that did sign up will have first rights to the rowers. 

All members are welcome to join in classes today so if you have a Sprint only membership be sure and come in and enjoy today’s HERO workout before moving on to whatever festivities you have in store for the 4th of July.  

Tons of cool stuff happening at Verve in the next couple of months.  Check out last Saturday’s blog for a complete list of all the events coming up.

Reminder that the pre-sale for our new shirts ends today at 9:00 PM.  If you want a shirt and haven’t had a chance to pre-order one, be sure and do it today as we are sending the order to the printer tomorrow. 

Sunday 160703

As many rounds as possible in 12 minutes of:
12 Deadlifts 95#(65#)
10 Power Snatch 95#(65#)
8 Knees to elbows

Post reps to comments or BTWB

Nobody will complain when you show up with this cocktail!

Nobody will complain when you show up with this cocktail!

WHAT TO BRING TO YOUR NEXT BBQ YOU ASK?  Everyone loves the person who bring a delicious cocktail!! Here is a refreshing cocktail that is PERFECT for that 4th of July BBQ you may be going to, or for your party of 1 at your house.  You can see the full recipe here


  1. 1 1/2 ounces Stoli gluten-free vodka
  2. 1 teaspoon honey, more as desired
  3. 3 ounces cantaloupe puree
  4. 1 teaspoon fresh grated ginger
  5. 1 teaspoon lime juice
  6. Optional: fresh mint leaves, additional for garnish
  7. Cantaloupe, balled, for garnish
  8. Ice cubes
  1. For the Puree: Cut the cantaloupe into chunks and blend in a high-speed blender or food processor for 30 seconds until completely smooth. Depending on the size of your cantaloupe, this will yield about 16 ounces of puree.
  2. In a cocktail shaker filled with ice cubes, add vodka and honey and stir well until honey is mostly dissolved. Add cantaloupe puree, ginger, lime juice, and mint, if adding. Muddle the mint with the back of a wooden spoon. Shake vigorously then strain and pour into a chilled glass.
  3. Garnish with sprigs of mint and melon balls if desired.


  • Sprint Only members are welcome to join classes on Monday, July 4th!!!

Saturday 160702

4 Rounds for time:
Run 400 meters
50 Air squats

Post times to comments and BTWB

Femme Royale is coming up in August. That's not the only thing Verve has planned this summer!!

Femme Royale is coming up in August. That’s not the only thing Verve has planned this summer!!

















So much more room for so many more activities!! Verve has a lot of stuff on the calendar for the next few months, so get yours out and starting writing it all down:

July 2nd-3rd (Saturday-Sunday)- Verve is hosting a Level 1 Seminar. The gym will be closed both days. We will however, have early morning classes so you can get your fitness out of the way and enjoy the rest of the day. See MBO for class times and to get signed up.

July 4th (Monday)- Happy Fourth of July!! Verve has an abbreviated schedule. Please see MBO for class times and to get signed up. It will be a longer hero workout, it can be done as an individual or you can grab a buddy and make it an awesome partner workout. Reserve your spot in a class now!!

July 9th (Saturday)- Verve is hosting a special Free Intro Class. We will be starting off with a 45 minute discussion about the benefits of CrossFit (High Intensity Interval Training) brought to you by Miles Nichols of Living Love Mindfulness Medicine Clinic. This will be followed by a 45 min intro workout. This is open to anyone and everyone, so bring the naysayer in your family and let them learn about the benefits before they give it a try. The whole event starts at 12:30pm. 

July 16th (Saturday)- Verve is hosting a ladies only WOD & Wine event. Sorry guys, the next one will be for you!! Ladies, stay tuned for more information. 

July 30th (Saturday)- Verve is hosting a Paleo Pop-up from 2:30pm-5:30pm. Check out vendors, food, and more. Click here for more details.

August 13th (Saturday)- Femme Royale is here!!! It is a ladies only, one day competition. There are 3 workout divisions making it the perfect competition for anyone of all fitness levels to compete. Grab your best girlfriend or the girl you always seem to partner up with in the 6:30am class, and get registered today by clicking here. Gentlemen, we will need your help on this day. Stay tuned for a volunteer sign up sheet, we need judges and folks that can help move equipment. 



Friday 160701

Take 15 Minutes to work to a heavy power clean
then 3 rounds:
10 Hang power cleans at 40% of today’s 1 rep
2 Minute max calories on rower
rest 2 minutes between

*Score is one rep power clean and lowest calories on rower

Post score to comments or BTWB

Kellie and Jackie just getting in a quick Solw Sesh! No, but really, bicep curls are great for your elbows (find a way to incorporate them into your accessory work)

Kellie and Jackie just getting in a quick Solw Sesh! No, but really, bicep curls are great for your elbows (find a way to incorporate them into your accessory work)



















Thank you Eric Clancy for turning me (Anna Mattson) on to Trevor Brochmeyer on YouTube!! I have followed Kelly Starrett for a while and have used many of his techniques so it is refreshing getting some new and different mobility ideas.  If you don’t follow him now, make sure to follow SMASHWERX on YouTube!  Here is a video he posted recently regarding some lower back loosening techniques, take 9 minutes and watch it.  This isn’t your basic smash and grab mobility!



-There is a Level 1 this weekend at the gym so we are going to be leading a 6am and 7am class on Saturday along with a 7am class on Sunday!!! Get your coffee and come in early

-There is an abbreviated schedule on Monday, make sure you double check class times in Mindbody.

Thursday 160630

For max reps at each station:
4 Minutes of rope climbs
4 Minutes of burpee box jumps, 24″(20″)
4 Minutes of alternating dumbbell snatch, 40#(25#)
Rest 2 minutes between movements

*Score is total reps at each station

Post reps to comments and BTWB


Why CrossFit? Why high intensity interval training? Why at any age and/ or any time in your life? Why at any stage in your fitness level? Because you deserve to live a long, happy, healthy life. 

If you are reading this blog post, you have probably already bought in to what we are selling here at Verve. Longevity. Health. An enjoyable life filled with activities and adventure outside of the gym. Know anyone that is still not sold yet? Know anyone that still claims “I hear everyone that does CrossFit gets injured”? Well now is an amazing time for you to ask them to simply follow you through Verve’s doors and listen to some highly educated folks explain the benefits of CrossFit training. And if they like what they hear, they can stay at Verve just a little longer and try out their first workout for free. 

Saturday July 9th Verve will be hosting a free intro class. But this is not just any free intro class. With the help of Miles Nichols and his business partner Dr. Diane Mueller, both from Living Love Mindfulness Medicine, Verve will first have a 45 minute discussion about the benefits of CrossFit based training:

“Can High Intensity Interval Training (HIIT) Help Reverse and/or Prevent Type 2 Diabetes, Unhealthy Weight Gain, and Heart Disease?

A term called “diabesity” has been coined to describe a metabolic dysfunction that can range from mild blood sugar imbalances to full-fledged type 2 diabetes, and is frequently coupled with abdominal obesity (but thin people can have metabolic issues as well).

Insulin resistance is a key element to the formation of blood sugar issues, and a big player in diabetes, weight management, and cardiovascular illness.

In this talk we will explore the science behind how High Intensity Interval Training (HIIT), in combination with proper nutrition, adequate sleep, and stress-management, can improve insulin sensitivity and reverse one of the main underlying root causes behind the “diabesity” epidemic.

Did you know that HIIT can be modified to be accessible to all physical conditions and body types? HIIT isn’t just for athletes and strong young adults. In fact, all ages and even those with chronic illness or fatigue can greatly benefit.

We will discuss how to safely modify and successfully apply HIIT for a variety of health conditions and physical fitness levels.

Join us for an engaging discussion followed by an experiential immersion into HIIT!

Looking forward to it!

Following this discussion any and all interested participants may stick around, get warmed-up, and have their first introduction to a workout at CrossFit Verve. The workout portion will also be 45 minutes long. So if you have an hour and half on Saturday that you want to spend hearing knowledge bombs get dropped and then personally experience some sweat bombs drop, get to Verve at 12:30pm and settle in for the ride. 

This event is at no cost and is open to anyone and everyone. Some of you experienced CrossFit folks may be interested to hear the discussion. Got any questions about the event, please leave them in the comments.

Click here for more information about Miles, Dr. Diane, and their clinic.

Wednesday 160629

As many rounds as possible in 12 minutes of:
10 Shoulder to overhead 115#(75#)
10 Alternating front rack lunges 115#(75#)
50 Double unders

Post Result to BTWB.

We ate Verve want to wish Brent good luck as he moves to Iowa - hope to see you back soon!

We at Verve want to wish Brent good luck as he moves to Iowa – hope to see you back soon!




















Today, I propose you a question. I want you to ask yourself “Why?”. I want you to ask yourself why is important to you to make it part of your routine to come to the gym. The beautiful thing is that there is no wrong answer. Your why could be in the list below (or maybe it’s not – no big deal):

  • It’s important to you to perform high intensity, constantly varied, functional movements to improve upon your base fitness levels. 
  • There is a social aspect to Verve that you very much enjoy. 
  • You want to be in the best aesthetic shape as possible. 
  • You want to be fit enough to enjoy your other hobbies. 
  • You want to be able to hold your grandchildren. 
  • You want to one day be a part of the competitive Sport of Fitness. 

Whatever your “Why” is, it will help you achieve your goals. Understanding the reason you want something will help your prioritize all of the other things that will get in the way. For example, if the reason you are coming into the gym is to be fit enough to enjoy your other hobbies, the odds are that you don’t need to be training for 2-3 hours per day – which will inevitably take away time from your other hobbies. On the other hand, if your goal is to in the best aesthetic shape of your life, then perhaps spending a little extra time here and there in the gym could help bring you closer to your goals. So here is a little step process I like to give out to people when they are having trouble conquering goals:

  1. Define your “Why?”
  2. Based on your “Why?”, what are your priorities?
  3. What are you willing to give up or add in to your day to achieve your goals. 
  4. Make sure your actions bring you closer to your goals, rather than further from them. 

From here it will give you a better understanding of why your are doing the things you are doing, why you make some of the choices you make and how you can help yourself become more successful in and out of the gym. 

Tuesday 160628

Bench Press

Post weight to BTWB

myatherapylogo compex


Today we are going to have an impromptu recovery center at Verve.

Jason Thompson from Mya Therapy will be at the gym with his table from 5 – 7 PM.  Many of you are already familiar with Jason but for those of you that aren’t, here is a little information about his company.

Mya Therapy is a mobile massage company operated and owned by Jason Thompson as the massage therapy specialist serving the Denver area and its surrounding neighborhood. Mya Therapy is mobile, that means we come to you where ever you need our massage we will be there.  Mobile massage with Mya Therapy allows you to relax, feel rejuvenated, and maintain a healthy lifestyle in the comfort of your own home. One massage with Mya Therapy has been proven to reduce your stress levels by 53%. Your source for wellness, relaxation and a better quality of life.

Also tomorrow, The Compex traveling trailer will be at Verve with some of their units so that our members can test them out and see how the Compex stimulation units work.  If you’re not familiar with the electric muscle stimulation here’s a brief introduction to the benefits.  

Electric muscle stimulation trains your muscles in a way that traditional workouts alone can’t. A “best kept secret” that many elite athletes and fitness enthusiasts use to enhance their workouts and training programs, electric muscle stimulation (EMS), also known as neuromuscular electric stimulation, muscle stim or e-stim, is delivered through a small device that sends electronic pulses to your nerve fibers in order to create involuntary muscle contractions.

Your normal workouts (voluntary muscle contraction) activate as many as 30% of your muscle fibers. But when you add Compex electric muscle stimulation to your training, you maximize your muscular effort by reaching up to 100% of your muscle fibers-both Type 1 slow twitch muscle (endurance) and Type 2 fast twitch muscle (power and explosiveness). That means maximum efficiency with maximum results.

Should be a really fun day tomorrow with of these great companies on hand.  

Monday 160627

For time:
50 Wall balls 20#(14#)
Run 200 Meters
50 Ab Mat sit ups
Run 200 Meters
35 Wall balls 20#(14#)
Run 200 Meters
35 Ab mat sit ups
Run 200 Meters
20 Wall balls 20#(14#)
Run 200 meters
20 Ab mat sit ups

Post time to BTWB

Joannie pulling a new deadlift PR on her birthday!

Joannie pulling a new deadlift PR on her birthday!

Starting in July we are going to be taking a break from Rowing class.  After talking with Maddie we have decided to take a couple months off from rowing to reevaluate the programming and come up with a whole new progression which we will implement after the summer.  This week will be the last week of rowing class but fear not as we have plenty of rowing planned as part of our daily WOD’s so you’ll have plenty of opportunities to get in some meters on the erg during our regular workouts.

Reminder that the T-shirt pre-sale will be ending one week from today.  If you’re interested in the new Verve shirts make sure you get your order in within the next week.  On Tuesday, July 5th we will be sending our order to the print shop for production.  We won’t have any additional t-shirt inventory in the retail room so everyone and anyone that wants a shirt will have to place their order through the square system in the retail room or through the Verve website.  You can order your shirt by clicking HERE.

Thanks to everyone that came to the park on Saturday.  It was nice to get outside and enjoy the weather and play some sports that didn’t require a barbell or any other gym equipment.  Next weekend we are hosting a Level 1 Seminar at Verve.  We are planning on having an early class on both Saturday and Sunday, but are also looking at other options including adding in a pool WOD on one of the days.  Stay tuned to the blog for more information about the upcoming schedule for the weekend.  

A week from today is the 4th of July and we will have an abridged class schedule.  We will have 2 WOD’s and an Open Gym.  The WOD’s will be at 9:00 and 11:30, and Open Gym will be from 10:00 – 11:30 between the 2 classes. This schedule is also subject to change so be sure to pay attention to the blog and MBO for any changes that may happen.  

Sunday 160626

6 Rounds
With a 3:00 minute clock
8 Dumbbell power cleans 40#(25#)
10 Push ups
15(12) Calories on the rower
Rest remainder of the time
*Score is slowest round

Post score to comments or BTWB

A little breakfast update!

A little breakfast update!


These are simple ingredients and easy to eat because they are contained in a delicious naturally gluten-free corn tortilla (you could easily substitute a paleo version).  You can see the full recipe here


  • 3 eggs or 4 egg whites, whisked
  • 2 green onions, chopped
  • 1/4 cup zucchini, chopped
  • 1 cup baby spinach
  • 2 corn tortillas
  • 1 Tbs. cotija cheese (can sub parmesan cheese)
  • 2 Tbs. salsa verde (we like the one from Trader Joe’s)
  • 1/2 small avocado


  1. Coat a nonstick pan with olive oil cooking spray and place over medium-high heat. When hot, add the green onions and zucchini. Let saute 3-4 minutes. Add the spinach and cook an additional minute. Add the eggs and let the bottom set. Flip over and let other side set.
  2. Heat the tortillas over an open flame to get a little char on them. Fill each tortilla with half of the egg mixture, followed by the salsa verde, cotija cheese, and avocado.

Macronutrient breakdown (recipe yields 2 servings)
Calories: 407 (whole recipe using egg whites)Fat: 21g
Pro: 21g
Carb: 36
Fiber: 12g


Thank you to everyone that made it out to the Outing!! We have such a great community and we are continuously reminded of that every time we get together!


Saturday 160625

For time (20 minute time cap):
Partner A: 9-28-14 Reps of:
Thrusters, 95#(65#)
Pull ups
Partner B: 5-20-12 Reps of:
Thrusters, 95#(65#)
Chest to bar pull ups
As a Team Complete:
60 Clean and Jerks, 135#(95#)

Post times to comments and BTWB

Huston Park

Huston Park


Folks!! Finish up your workout this morning and head on down to Huston Park for some fun in the sun with all your favorite fit friends.

The party starts at 10am at Huston Park:

850 S. Bryant St. Denver, CO 80219

Verve has reserved the picnic area nearest the soccer field (Kentucky and S Vallejo).

There will be a volleyball/badminton net, football, spike ball and cornhole. Unfortunately there is no grill (unless a fine Verver has a portable one) so please feel free to bring some delicious RTE food and DRINKS!!! There will be park benches but if you would like to bring a blanket to sit on or a chair, please do so.

Family, kids, friends are all welcome. Bring your hats, sunglasses, sunscreen, and a burning desire to beat the entire Afraimi family at hoops. . . Cause they called everyone out. See you there!!