Two rounds for time:

35 Double unders

35 Good mornings

35 Box jumps, 24" (20")

35 Sit-ups

75ft Walking lunges

35 Burpees

Post time to comments.


Kiley getting momentum on ring knees to elbows.

Just a reminder that this Saturday at 10am is our CrossTown Throwdown with MBS CrossFit in Broomfield.  We will be holding our scheduled classes, but if you'd like to join us for a group WOD, please call us and let us know.  Come represent CrossFit Verve and bring all you got!


  1. Amy :

    Thanks mama and papa CrossFit for changing lives every single day. You guys rock, seriously! I am amazed at how committed you guys are that WE get the most out of it.
    I am sure I am not speaking for myself, but you guys have changed my life. I joke around that I am “skeletor” and poke fun at my skinny arms but strength has been something I have struggled with my whole life and I can confidently say that if it were not for CF and Matt and Cherie, I would never know what I was capable of.
    Thank you guys for all that you do!!!!

  2. Amy :

    and Anthony is Big Bro Crossfit

  3. Matt and Cherie,
    I’m excited for both of you. Your website is awesome and your athletes look like they’re going to be extreme competitors. Keep up the good work!

  4. JaRed :

    WOW! This looks fun. Yesterdays workout was incredible, and now today’s WOD is like a boiling glass of intense being thrown into our face to chase it down… bring it!

  5. Matt :

    Cass, way to really throttle the intensity today. 4 weeks ago, there was no way you could have done a workout like today’s, not to mention the intensity. Keep up the good work!

  6. Alan :

    Amy…Ditto to all you said! I feel the exact same way about our trainers at Verve! It’s just a beautiful thing! FUN WORKOUT TODAY GUYS! THANKS FOR EVERYTHING!

  7. Anna :

    Today’s workout was one of my favorites! Thanks for pushing me there at the end Cherie, I was dragging. Damn Burpees. Can’t wait till tomorrow.

  8. Kiley :

    I will have to agree with Alan and Anna – todays WOD was really fun!! Hope everyone has a safe and happy holiday and I will see you in a week!!

  9. Matt :

    Times will be posted tomorrow – technical error (forgot the whiteboard at the gym). Sorry. Don’t worry though, you all did great.

  10. Cass :

    THANKS Matt. I couldn’t have done it without the constant encouragement and support from you and Cherie. (And my hubby at home) You are all amazing and make me want to try harder!!

  11. Cherie :

    Kiley 15:56 (20#)
    Anna 23:13
    Alan 21:51
    Anthony 18:15
    Rob 22:19
    Cass 26:31
    Joylyn 34:39
    Mas 27:55
    Matt 13:00
    Ben 22:20
    Emmalee 22:04
    Liz 28:30 (20#, wall slams)
    Jen 25:49 (18″ box, 33#)
    Jared 19:04
    Cheresa 20:25
    Mike 25:32
    Hillary 23:13
    Amy 25:32
    Matt 18:49
    Mike 12:26

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