Friday 110107


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

James, Josh, Lindsay, and Amanda got mad skills on the new parallel bars!

Nutrition seminars;
Saturday the 8th at 2pm
Wednesday the 12th at 7:30pm

Introducing Hot Dogs & Cup Cakes

We've waited until we completed the move into the new space before introducing this program.  Hot Dogs & Cup Cakes was born six months ago as a project that Matt and Adrian Bozman came up with as a collaborative effort to address weaknesses they had.  These deficiencies were considered too great to simply rely on the workout of the day bring them up to speed.

After months of testing, tweaking, and progress completed by Matt, Boz, Cherie, Joylyn, and Mas, the program is ready to be unveiled to all that wish to participate.  The HD&CC program is to be used in conjunction with the WOD, not as a substitute.  We'll develop your athleticism by focusing on barbell movements executed in both maximal efforts and dynamic efforts.  We'll also spend time developing the Olympic lifts and advanced gymnastics skills.  Of course, we'll improve your running efforts at various distances.

This program is not intended for beginners, rather best utilized by athletes who have 3 months or more experience at CrossFit Verve.  Exceptions to this rule will be made on a case by case basis and may require some personal training prior to starting HD&CC.  Furthermore, this program requires a three day a week commitment, no more and no less.  If you can't make it in three days a week, the WOD will be a better choice to maintain the highest level of fitness possible.

HD&CC will be held on a rotating schedule with various times and days of the week.  The first week will be Monday the 10th at 1930, Tuesday at 1930, and Saturdays at 1200.  Any questions, concerns, or clarifications should be directed to

The stall mats from Verve 3.0 are on sale and going fast, $25 bucks a pop per mat. Come and get em, cash only! 


  1. Amanda K. :

    i’ll be in tomorrow for a mat. save me one!

  2. Greg B :

    OK that is the last time I ever, EVER think that a WOD looks like it might not be that bad. Holy Schmoley! Thanx Zac for pushing.

  3. Sarah Lev :

    FRIENDS!!! If you are planning on celebrating my day of birth the location has changed!! Wynkoop Brewing CO is where I will be around 7!!! Hope to see all of your lovely and wonderful faces there.
    Call or text me with questions fools

  4. beck :
    Miniature golf apocalypse! When should we go?

  5. Ron :

    Hot Dogs & Cupcakes sounds like the cheat meal portion of the nutrition lecture.

  6. Matt :

    Ron, when are you going to quit lurking and join Verve?!?

  7. zink :

    “Brenton” @ work
    Joe Barron- 12:27
    Zink- 11:41 (#20 vest)

  8. zink :

    Joe and I apparently did it wrong too. We did 3 burpies for every 3 broad jumps. Oh well…

  9. Matt :

    8:26 Rx’d (w/ vest). Fun and totally different WOD.

  10. 15:47 with 20# vest – CC

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