Four rounds for time of:

50m walking lunges

50 Sit-ups

Post time to comments.

Caylan with a goodlooking overhead squat.

November Foundations will start Monday, November 2nd at 7:30pm . 

Our Foundations Program is for individuals that want to ramp up into our fast paced group CrossFit classes by learning the majority of the movements that we commonly do during our workout of the day(s).  This program will meet 3 days a week for 4 consecutive weeks, with a limit of 8 people per class. The movement curriculum is sequential and attendance to all sessions is fundamental to gaining the necessary proficiency and preparation for our group workout of the day classes.  Oh, not to worry, you'll get a workout at the end of every Foundations session.

This is a great opportunity to take advantage of our refer-a-friend program.  Refer a friend who becomes a member and get half-off of your next months dues.  This is a perfect time to nudge that friend who has been wanting to or  is hesitate about trying out CrossFit.  

During the Foundations classes, we are going to have 12 sessions to get to know our new athletes.  We will be conducting assessments in order to understand fitness goals, personal goals, current health, concerns or up and coming competitions.  Once we have some understanding of individual needs, we can help achieve goals.  Additionally, we will deliver a comprehensive understanding of the CrossFit program.  We'll introduce and refine technique and discuss range of motion requirements for the following movements (but not limited to):

• Squats: air squat, front squat, overhead squat, back-squat
• Presses: shoulder press, push press, push jerk
• Deadlifting movements: deadlift, sumo deadlift high pull, ball clean
• Olympic movements: clean and jerk, snatch
• Gymnastics: pull-up, push-ups, burpees, ring dips, muscle-ups, handstands, l-sits etc..
• Other common movements: thrusters, wall ball shots, kettlebell swings, rowing, box jumps, jump roping.

Please understand that all movements have modifications and we are happy to work with all abilities.  New members are invited attend nutrition discussions to become familiar with our way of eating – The Zone and Paleo concepts.  Though you don't need to follow a nutritional program to be a part of CrossFit Verve, we want you to look and feel good, so we want you to get in the Zone.

The cost for this month program is $200 and our next Foundations starts November 2nd at 7:30pm and meets Monday, Tuesday and Thursdays at 7:30pm, last class of the month is November 30th (due to Thanksgiving).  You will be working out during all these classes.  This class is mandatory in order to move on to the group classes.  However, it is not limited to new athletes.  If you are a current member and would like to participate, please talk to Cherie.  If the schedule time and dates do not work for you, or you are on a fast track to get into the WOD (workout of the day). We offer four personal training sessions at $65 per session to get you ready.


  1. Cherie :
  2. Alan :

    Alright CC, that was the funniest thing I have seen in a long time!!! Hey, if you can’t laugh at your own cult, who can you laugh at, right!
    Hell, “I feel like a GD Navy Seal and an Olympic Gold Medalist wrapped in a F-ing suit of body armor” right now…Well, maybe when I get over this flu thing!
    Awesome! LOL!

  3. Ward :

    F’in hilarious Cherie.

  4. Casey :

    Wanted to send my thanks to Mike and Catherine for sticking around a couple minutes past 7 this morning and giving the pointers and encouragement towards my first muscle up. It was so F’ing satisfying to lock the arms out at the top and to write my name on the board. You guys are awesome and I couldn’t have done it without your support!

  5. Mike Ware :

    Congrats Casey. It was awesome to watch!

  6. CONGRATS Casey!! It was really exciting to witness! You should be very proud!
    I must say thanks to all the encouragement today as well on the handstand stuff. You people are the best!

  7. Ha! Love the video! I can relate to the chalk stuff…. and the supremacy. Hehe.

  8. Donna :

    “So, I’m laying on the ground in a puddle of my own sweat and vomit…..I’m f-ing elite.”
    Thanks for sharing that.

  9. Elizabeth Huff :

    How true is that cartoon! We ooze superiority all the time. I can beat that douche bag! Fran in 45 seconds!
    Today’s workout 16:38 with an interuption from the neighbor.

  10. gerson :

    hahahahahahaha… hilarious! loved the pvc and fran part of the vid!

  11. Luke :

    Down in the Springs, kinda did a modified “Linda,” trying to target weaknesses and finally get my energy back after being sick. Did 1.5x body weight DL’s, body weight front squats, HSPU’s.
    DL’s: 245
    FS’s: 160
    HSPU’s: as rx’s
    Time: 32:15. Word to your mother. It can only get better. 🙂

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