Friday 161007

As many rounds as possible in 20 minutes of:
5 Chest to bar pull-ups
10 Ring dips
15 Overhead squats, 95#(65#)

Post reps to comments or BTWB

Congratulations to the newlyweds - Stephanie and Adam!!! We are incredibly excited to watch you and your journey together now!

Congratulations to the newlyweds – Stephanie and Adam!!! We are incredibly excited to watch you and your journey together now!


We have a ton of new faces in the crowd and we want to make sure you are aware of all classes that Verve has to offer.  A class that we offer is Verve Sprint!  Here is a brief explanation of what the class is and hopefully answer any questions you may have.

Verve Sprint is a class designed for athletes who want the high-intensity, constantly-varied, functional movements of CrossFit but don’t share the same excitement as some about the complex barbell movements. Classes will include body weight movements, rowing, running, jumping/plyometrics, medicine balls, kettlebells, dumbbells, and whatever other things we can come up with, in longer metcon formats. Verve Sprint is still CrossFit and we will continue to develop the 10 general physical skills: Cardiovascular Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy, there will simply be limited barbell involvement. 
What will a Verve Sprint class look like? 
The classes are 45 minutes long and will include a warm-up, movement review, and an intense workout ranging from 15-30 minutes.
Who would be interested in Verve Sprint?  
– Any experienced CrossFitter that has a preference for the the longer, higher-intensity workouts on a more regular basis
-Those new to the CrossFit methodologies looking for some consistency in the foundational movements
-Anyone, veteran or new, that cherry picks those heavy lifting days or Olympic lifting days and just wants to sweat
When will Verve Sprint be offered? 
MondayFriday at 5:45am, MondayThursday at 5:15pm and 6:15pm.  Verve Sprint will be taking the place of our current Skilz class.
-Access to unlimited WODs, open gym times, and unlimited Sprint = current Verve membership + $15 per month 
-Access to unlimited Sprint only (no WODs and no open gym) = $80 per month
Please email for questions regarding couple’s membership pricing and/ or any additional pricing questions.
What if I am not a Verve member and I have never done CrossFit before but I want to do Verve Sprint?  
No problem at all!  First, just to ensure you are familiar with the movements, we will schedule a 1 hour movement review and assessment session with you to prepare you for the workouts.  After that session is completed, you can start a Verve Sprint Only membership for $80/month for unlimited Verve Sprint classes.
Please email for questions regarding the set-up, design, and structure of the new Sprint classes.


  • The only class being hosted at Verve on Saturday is at 7am.  If you would like to workout outside of that time, checkout the available times on the sign up sheet at the front desk.


  1. Kacey :

    Love love love love love!!!!!

  2. Jay :


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