Friday 130531

21 – 15 – 9 reps for time of:

Deadlift, 315# (205#)
Box jump, 30″ (24″)

Post time to comments and BTWB.

Lindsay, Molly and James working hard on Memorial Day.

It’s started!!!  SouthWest Regionals will be happening Friday, Saturday, and Sunday at the Olympic Oval in Salt Lake City, Utah.  You can follow all the action with this link to the Games site here.  

Send your messages of support here, on our Facebook page here, or via Twitter here and follow our Instagram at CrossFitVerve here.  Emmalee, Matt, and the team will be working hard to represent all of us to our beloved CrossFit community.  The CrossFit Verve team is Clancy, Anna, Nat, Trina, Slaughter, and Lev.  Alternates Zink and Edie will be cheering loudly alongside the rest of the Verve crew.  

Getting hyped up about competing and being at your best for this summer?  Well join us for our next epic Nutrition Challenge with OPENutrition expert Heather Kelly.  We’ll kick it off with her seminar next weekend.  Saturday and Sunday 12pm-3:30pm, register here for the seminar and get your Hydrostatic BodyFat test with Rosanne here to be eligible for our top prizes which will include a free month of membership and some sweet Verve gear.  You won’t want want to miss out on the nutrition knowledge that’s gonna be dropped and the hot bodies to follow.   

This is a two day event, covering all of the OPENutrition Seminar Series topics. Come learn how to eat for optimum performance, how to fuel post-workout, what the heck is eating psychology and how to change your body composition for the better!

Register in advance online here.

80% of your athletic performance and body composition is determined by what you eat. If you want the best possible results from your training, it absolutely critical that you fuel and recover properly. Are you a high-performing athlete looking for the next “edge” in your game? Have your results recently stalled and you are wondering what needs to happen next in order to see improvements? Whoever you are, whatever you are up to, you can benefit from improving your current diet.

At the OPENutrition 101: Eating for Performance Seminar, you will learn why a diet of meat, vegetables and high quality fats is the recipe for optimum performance. Topics covered include digestion, assimilation, inflammation, insulin sensitivity, shifting to a fat based metabolism and more. This is a science rich hour and half long seminar that can benefit athletes of all disciplines and ability!

Have you ever noticed how stress affects your digestion? Are curious what the psychology of eating is? Would you like to learn more about your relationship with food? Come learn about mind body nutrition and what it can mean for your nutrition and athletic performance.

Have you been working out aggressively and still don’t have the body composition that you want? Would you benefit at your sport from shedding those last handful of pounds? Are you getting your butt kicking in the gym by athletes who are bigger and stronger than you? Come learn the how’s and why’s of leaning out + gaining mass! This afternoon session will cover EXACTLY what you need to do in order to shed weight or put on some serious lean mass. Guidelines for the OPENutrition Five Week Challenge will be covered as well.

Please wear minimal clothing that you feel comfortable having your photo taken in. Front, side and back “before” photos will be taken and used for determining the winners of the body composition challenge!  CrossFit Verve will determine a male and female winner. Both athletes will win a month’s membership + Verve gear + a nutrition goody bag!


  1. Emily :

    Best of luck (though we all know no luck is needed…) to all the Verve competitors! You make me proud and inspired to do my best. Remember, ‘you can do five of anything’…

  2. Phil :

    Hi guys! Do you know if there is live streaming of the workouts at Regionals? I thought there was, but can’t find it on the Games site.

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