It’s time for an update on what’s going on with CFV Verve.  We have officially completed our affiliation process.  A thank you goes out to Lisa Lugo for her personal attention and time spent with us on our website.  We know she saved us hours of fumbling. 

We have been receiving more and more equipment.  Nine new kettlebells, medicine balls, bands for the pull up bar and there is more still on it’s way.  Thank you, to Anthony for letting us utilize his Olympic set while he travels to different CF certifications this summer (Lucky)!

We are taking our first trip with a broker on Tuesday to look at locations.  This should be fun.  We have our eyes set on a location opening in January.  We’ve been getting as much information updated on this site as possible.  Links to come are; weekly recipes, workouts with no equipment, commonly asked questions, and a video library.  We have more ideas than time.

We’ve also updated our schedule with more class times.  Please let us know if you would like to see a class added.  Classes at Commons Park and the garage gym are ongoing, and for all those checking us out, don’t forget your first workout is free.

Now for today’s WOD.  Please take a moment to think about Ryan.


Five rounds for time:

7 Muscle ups  (sub is 21 pull ups and 21 dips per round)

21 Burpees

Post workout, time, and thoughts to comments.


Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

If you can’t do a muscle up, the sub is 3 dips and 3 pull ups for each muscle up.  Practicing chest to bar pull ups develops the strength needed to get your first muscle up.  Mastery of the muscle up takes time and technique, but it can be done by anyone able to do a C2B pull up and a dip. 


  1. Mike P :

    I love your site you guys! Cant wait to see the new place. Keep crankin.

  2. Cherie :

    Thanks for checking in on us Mike. We appreciate the support. Will you be at the level II certification in Golden this month? Tell Madddie and Dom I said hi,and let me know if you guys need another runner this year.

  3. Matt :

    Matt: 16:45
    Cherie: 3 rounds, subbed pull ups and dips, she “sucked ass”. I guess she wasn’t having a good day. Somewhere around 20 minutes.

  4. Cherie :

    Much harder than i thought it was gonna be. 20:15 as Matt said only three rounds and subbed. Now I have another goal.

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