Coming Attractions

Max Effort Black Box Seminar

Intelligent Exercise Design & Max Effort Black Box Seminar
Presented by Michael Rutherford 
Hosted by CrossFit Verve
April 17th 

The Intelligent Exercise Design and Max Effort Black Box Seminar is for any trainer, coach or athlete looking for improved programming for athletic fitness and CrossFit performance. Developed in 2003 and field tested on hundreds of athletes, the Max Effort Black Box (M.E.B.B.) was the first training template design to blend strength conditioning with CrossFit mixed mode workouts.

Items and topics to be discussed:
Coaching Philosophy
Training Methods
MEBB Movement Pools
Movement Pool Techniques
MEBB constructs
Selecting the proper movements for your population or application
Considerations for selecting and designing CrossFit workouts
Designing templates for your clients/athletes or groups

At the conclusion of the seminar all participants will possess additional tools to properly approach strength and conditioning design.

The seminar will be a combination of lecture and hands on technique discussion. Participants are encouraged to participate in the technique work but are not required as such.

As part of their tuition, all participants will receive three FREE M.E.B.B. training trackers on MS Excel.

Register here - space is limited!

Hike Longs Peak

Hike/Camp Longs Peak with Fellow Verve Athletes

Organized by Erin Johnson 303-726-5521

Meet at the Verve Monday, August 3rd at Noon

Return Tuesday, August 4th in the evening

Meet up with fellow Verve athletes (non Verve athletes welcome) for a night of camping and a day of hiking Longs Peak just outside Rocky Mountain National forrest.  If you have not done this hike before it is the end-all be-all of 14ers.  You will camp Monday night at Olive ridge, the fee for camping is $30 and will be split by all hikers.  Wake up time is 2am to start the assent.  The goal will be to reach the peak by noon, before the afternoon showers make hiking less fun and more dangerous.  The trail is a strenuous 16 miles round trip so you must come prepared.  Check this link for trip details.  Water, sunscreen, sun glasses, rain coat, stable shoes, and  wicking clothes are very important.

Should be a blast, contact Erin for more details or post to comments.

Colorado Open

Colorado Open Hosted by Front Range CF
1338 S. Valencia St.
Unit 102
Denver 80247
September 12th-13th

This competition will be held at FRCF in South Denver.  It will be four CrossFit WODs in a two day period where your placement in all four events will determine your overall standing.  This event will test your ability to perform contantly varied, functional movements at high intensity.  Cost is $65 and you can register online.  Sign up now, as the event is limited to 125 participants.

Register here and post a comment when you've registered.

Swimming Workshop and WOD

Swimming Workshop and Workout
Hosted by CrossFit Verve at Berkley Pool
5031 W. 46th Ave.
August 9th 9am-Noon

This workshop is designed to improve your basic swimming technique through a series of skills and drills.  Our goal is to provide you with a skill set to build upon in future swimming WOD's by discussing the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick.  Classes will be held at 9am, 10am, and 11am and will run around an hour including a CrossFit swimming-based WOD.  Cost is $15 per member ($20 for non-CFV members) and class size will be limited to 12 per session. 

If you are unable to swim, are afraid of the water, or have not swam in years, we'd be glad to work with you during a one-on-one personal training session - but unfortunately, this event is not the time.  For this class, we assume that you are able to swim 25 yards (one lap) without stopping. 

Sign up today!

Swimming Workshop and WOD

Swimming Workshop and Workout
Hosted by CrossFit Verve at Berkley Pool
5031 W. 46th Ave.
July 19th 9am-Noon

This workshop is designed to improve your basic swimming technique through a series of skills and drills.  Our goal is to provide you with a skill set to build upon in future swimming WOD's by discussing the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick.  Classes will be held at 9am, 10am, and 11am and will run around an hour including a CrossFit swimming-based WOD.  Cost is $15 per member ($25 for non-CFV members) and class size will be limited to 12 per session. 

Sign up today!

Arkansas River Rafting Trip

Arkansas River Rafting Trip
Organized by Lisa Ward - CrossFit Verve Athlete
June 20th

This trip has been organized by Lisa Ward, CrossFit Verve athlete and former river guide.  On the 20th, we'll meet in Granite (near Buena Vista) at 8:30am to be guided down a Class IV section of the Arkansas River known as "The Numbers".  All are welcome - friends, family, and non-CrossFit Verve members alike (must be over age 16).  All parties interested should stop by CrossFit Verve to check out the bulletin board for super-detailed information from Lisa.

Everyone that is going must call Lakota River Guides to make a deposit of $25 (total cost is $50).  You must call on or before June 17th in order to go on this trip.  This is another great opportunity to test your fitness, as well as meet some CrossFitter's.  We'll organize a carpool leaving from CrossFit Verve when we have a total number of attendees and we'll certainly meet for late lunch afterwards.

Book your spot NOW!
Lakota River Guides
(970) 476-7238

POSE Running Clinic

POSE Running Clinic
Hosted at CrossFit Verve
June 13th 11am - 3pm

This clinic is designed to improve your running technique by implementing POSE method.  By utilizing video analysis and running drills, Nicole Gibson will improve your running technique, reduce the potential for common running injuries, and improve your running times.  Nicole is a certified CrossFit Endurance coach and owner of The Garage 4150, a CrossFit gym in Boulder.  We are very excited to have her, as this is an excellent opportunity to become a more efficient runner.  Contact us for more information.

Rocky Mountain Regional Games

What: Rocky Mountain Regional CrossFit Games 

When: Saturday and Sunday, May 16th - 17th 2009 
          Opening address at 8am
          First heat at 9am

Where:Front Range CrossFit
          1338 S. Valentia St. Unit 180
          Denver, CO 80247 

Who: 100 male and 100 female CrossFitters from 11 states and 61 affiliates competing for a spot in the World CrossFit Games in Aromas, CA.

More information: See the Rocky Mountain Regional Games website.

Cost: Entry to this event is closed, though everyone is encouraged to attend as a spectator.

Is Verve going? Yes, of course...

MBS CrossFit's Spring Weightlifting Meet

What: A Weightlifting Competition

When: Saturday, April 25th 2009 

          Weigh-in begins at 9am

          Lifting begins at 10am

Where: MBS CrossFit
          10900 W. 120th Ave. Broomfield, CO 80021 

Who: Anyone who would like to compete.  There will be local CrossFit athletes there from around Colorado.

Events: The Clean & Jerk and The Snatch.

Cost: $25 to compete

Directions: Here

Rules:  Here

Entry Form: Online by April 18th at MBS CrossFit's site.

Is Verve going? Yes, of course...

EmerFit Games

1st Annual EmerFit Games
Hosted by Emergent Fitness, Ft. Collins, CO
April 4th & 5th, 2009

We will do 3 WODs over the course of two days in a format similar to last year's CrossFit Games. Registration is $45.00 which includes a t-shirt and lunch on Sunday.

Workouts will be Saturday at 10:00 A.M., Saturday at 3:00 P.M., and Sunday at 10:00 A.M. You are welcome to participate in 1, 2 or all 3 workouts. Only those who participate in all 3 WODs are eligible for awards and prizes. The price does not change regardless of the number of workouts you'd like to participate in.

For now we are limiting the number of participants to 50 but if we sell out we may be able to add a few more spots. Registration for this event will close on March 25th. More details about the event and online registration is available here:

http://www.emerfit.com/challenge/

CrossFit Games Practice Event

CrossFit Games Practice Event
hosted at Front Range CrossFit
April 18th 9am

This is the third installment of practice events held at Front Range CrossFit to prepare you, as well as the judges for the Regional CrossFit Games.  Does that mean you have to be entered in the Games competition?  Heck no - we want all of CrossFit Verve to try and attend and represent your affiliate.  All workouts are scalable to the individual and your trainers will be there to answer any questions you might have.  We'll stretch, warm up, and prep as a group and cheer eachother on.  Sound like fun?  It is - sign up (its free)!