Sunday 160807

As many rounds as possible in 5 minutes of:
10 Dumbell hang power cleans 40#(25#)
30 Double unders
rest 2 minutes and then repeat
*score is total rounds in each 5 minute window

Post score to comments or BTWB

Congratulations to Jen Wiman-Rader who got married last week!!! You will also see Lisa D. and Ceresa in this picture as fully supportive brides maids. We are so happy for you Jen!

Congratulations to Jen Wiman who got married last week to John Rader!!! You will also see Lisa D. and Ceresa in this picture as fully supportive brides maids. We are so happy for you Jen!

CARB-FREE Cheddar Biscuits!!

Let’s be clear, carbs are great, but when tracking your macros, it is hard to find an item that is solely Protein/Fat when your carbs have been consumed for the day.  HERE IS YOUR SAVIOR! This recipe comes to us courtesy of The Macro Experiment and you can see the full recipe here

170 kcal — 6F / 0C / 29P (for ENTIRE recipe)

– 6 room temp egg whites (from real eggs, not carton)
– 14g low fat cheddar cheese
– a pinch of stevia
– 1/2 tsp garlic salt
– 1/2 tsp table salt
– 1 tsp cream of tartar

1. Make sure eggs are at room temp. Preheat oven to 350 degrees.
2. Separate egg whites from yolk and place egg whites only in the mixing bowl.
3. Mix egg whites and cream of tartar on highest speed with an electric mixer and whisk attachment for about 2 minutes (I use a kitchen aid stand mixer) until high peaks are formed.
4. Sprinkle stevia, garlic salt, and sea salt on top of the egg whites and GENTLY fold into the egg whites. Do NOT over mix.
5. Using a spoon or small ice cream scooper, scoop 2-3 inch round “biscuits” onto sprayed baking sheets. You should be able to get 22-25 biscuits from this recipe.
6. Sprinkle a little low fat cheddar cheese on top of each biscuit.
7. Place in oven and bake for 10-15 minutes. As ovens heat differently, make sure and check for when biscuits are golden brown in color (as pictured). This is when you know they are ready! Enjoy and feel free to eat all the biscuits without any guilt! 😛

Sunday 160731

As many rounds as possible in 15 minutes of:
10 Medball power cleans 20#(14#)
30 Meter walking lunge with medball
30 Lateral hops over the medball

Post reps to comments or BTWB

Does it get much better than this?

Does it get much better than this?

Our very own Maddie Berky reminded us yesterday that it is COLORADO PEACH SEASON!!!  Maddie was nice enough to make us a peach cobbler for our trainers meeting a while back and it was to DIE FOR.  The following is a recipe from her blog Madwellness.  Enjoy!


  1. 4-6 peaches (or enough to almost fill your cobbler vessel)
  2. Zest & juice of 1 lemon
  1. 1 cup nuts of choice (I’m a fan of some combo of hazelnuts, pecans, and cashews for this recipe)
  2. 1/4 c honey
  3. 1/4 c ghee, butter, or coconut oil
  4. 1T + 1t cinnamon
  5. dash of salt
  1. Preheat oven to 350 degrees.
  2. Wash, peel, and coarsely chop peaches. Place those beauties in a medium sized mixing bowl.
  3. Zest lemon and add zest to peaches. Juice that same lemon and add juice to the bowl, mixing thoroughly. Set aside while you make the topping.
  4. In your food processor, add all the ingredients for the topping (nuts, honey, fat, & spices.) Pulse until nuts are broken down, but still a little chunky. Taste as many times as needed.
  5. Add peaches to a pie dish and using your fingers, crumble topping evenly over the peaches.
  6. Place pie pan on a baking sheet (just in case those awesome peach juices spill over the side.)
  7. Bake for 35-45 minutes, or until the juices are bubbling and the topping is golden brown.
  8. Eat hot with coconut milk or ice cream. Eat cold for breakfast the next day (so freaking good.) Eat a bite or two throughout the day, because life is just a little bit better with peach cobbler 😉

Sunday 160724

For time:
18-12-6 Reps overhead squat, 135#(95#)
9-6-3 Reps muscle-up

Post time to comments or BTWB

Only 5 ingredients!

Only 5 ingredients!

Easy bite size snacks can be a life saver, especially when you make them yourself.  Here is a simple recipe that you can keep in the freezer for a while and pull out when you need a sweet bite!  You can see the full recipe here.(Courtesy of blog)


  1. ¾ cup almond butter
  2. ½ cup honey
  3. 2 cups Multi-Grain Gluten-Free Cheerios
  4. ¼ cup dark chocolate chips
  5. ¼ teaspoon coconut oil
  1. In a stovetop pan over medium melt almond butter, honey and vanilla extract, stirring occasionally.
  2. Remove from heat and stir in cheerios.
  3. Pour mixture into an 8 x 11 inch pan and press down firmly so the mixture is evenly spread out.
  4. Meanwhile, in a double boiler (or stove top pan with water and small glass or stainless steel bowl placed on top) add chocolate chips and coconut oil and stir together until melted.
  5. Drizzle dark chocolate sauce over cereal bars, cover and place in the freezer to set for at least one hour.
  6. Slice into bars and enjoy!
  7. Keep stored in the freezer.


-YOGA TOMORROW!! 11am!  You know your hamstrings are sore, DO IT!!

– JAKE’S….TONIGHT…5p – 7p to watch the final heats of the CF Games.  Come out and be social.

Sunday 160710

As many reps as possible in 10 minutes of:
1 Muscle-up
1 Deadlift, 265#(185#)
1 Box jump, 24″
2 Muscle-up
2 Deadlift, 265#(185#)
2 Box jump, 24″
3 Muscle-up
3 Deadlift, 265#(185#)
3 Box jump, 24″
4 Muscle-up
4 Deadlift, 265#(185#)
4 Box jump, 24″. . . .

Post reps to comments or BTWB

The sauce is what makes the kabobs fabulous!!

The sauce is what makes the kabobs fabulous!!




















Grilled kabobs are always a staple for grilling season, but it can sometimes be challenging getting creative.  Here is a great recipe, with not only delicious ingredients but a tasty sauce as well.  You can see the full recipe here


  • 1 1/4 pounds beef, (sirloin or Angus) cut into 1-inch cubes
  • fresh ground pepper
  • 1 1/4 tsp kosher salt
  • 1 large red onion, cut into large chunks
  • 18 cherry tomatoes
  • 6 bamboo skewers, soaked in water for 1 hour


  • 2 packed tbsp parsley, finely chopped (no stems)
  • 2 packed tbsp chopped cilantro
  • 2 tbsp red onion, finely chopped
  • 1 clove garlic, minced
  • 2 tbsp extra virgin olive oil
  • 2 tbsp apple cider vinegar
  • 1 tbsp water
  • 1/4 tsp kosher salt
  • 1/8 tsp fresh black pepper
  • 1/8 tsp crushed red pepper flakes, or more to taste


  1. Season the meat with salt and pepper.
  2. For the chimichurri, combine the red onion, vinegar, salt and olive oil and let it sit for about 5 minutes. Add the remaining ingredients and mix; set aside in the refrigerator until ready to use (can be made a few hours ahead).
  3. Place the onions, beef and tomatoes onto the skewers.
  4. Prepare the grill on high heat. Grill the steaks to desired doneness, about 2 to 3 minutes per side for medium-rare. Transfer steaks to a platter and top with chimichurri sauce.


Yield: 6 skewers, Serving Size: 1 skewer

  • Amount Per Serving:
  • Calories: 219
  • Total Fat: 13g
  • Carbohydrates: 5.5g
  • Fiber: 1g
  • Protein: 20g

– YOGA tomorrow!!! 11am!!! with what it feels like in the gym, you could call it bikram yoga!!





Sunday 160626

6 Rounds
With a 3:00 minute clock
8 Dumbbell power cleans 40#(25#)
10 Push ups
15(12) Calories on the rower
Rest remainder of the time
*Score is slowest round

Post score to comments or BTWB

A little breakfast update!

A little breakfast update!


These are simple ingredients and easy to eat because they are contained in a delicious naturally gluten-free corn tortilla (you could easily substitute a paleo version).  You can see the full recipe here


  • 3 eggs or 4 egg whites, whisked
  • 2 green onions, chopped
  • 1/4 cup zucchini, chopped
  • 1 cup baby spinach
  • 2 corn tortillas
  • 1 Tbs. cotija cheese (can sub parmesan cheese)
  • 2 Tbs. salsa verde (we like the one from Trader Joe’s)
  • 1/2 small avocado


  1. Coat a nonstick pan with olive oil cooking spray and place over medium-high heat. When hot, add the green onions and zucchini. Let saute 3-4 minutes. Add the spinach and cook an additional minute. Add the eggs and let the bottom set. Flip over and let other side set.
  2. Heat the tortillas over an open flame to get a little char on them. Fill each tortilla with half of the egg mixture, followed by the salsa verde, cotija cheese, and avocado.

Macronutrient breakdown (recipe yields 2 servings)
Calories: 407 (whole recipe using egg whites)Fat: 21g
Pro: 21g
Carb: 36
Fiber: 12g


Thank you to everyone that made it out to the Outing!! We have such a great community and we are continuously reminded of that every time we get together!


Sunday 160619

For time:
Run 400 Meters
Run 400 Meters backwards
Run 200 Meters
Run 200 Meters backwards
Run 100 Meters
Run 100 Meters backwards

Post time to comments or BTWB

Sweet potato as a vehicle for a burger?? yes please!

Sweet potato as a vehicle for a burger?? yes please!

I would like to take a second and thank BETTY ROCKER for the idea of using sweet potatoes (and other items) as a vessel for meat.  Betty has some great recipes above and beyond this recipe that utilize different food delivery vehicles.  Check out her blog and the full recipe here

Sweet Potato Sliders
Yield: 2-3 servings
You will need: knife, cutting board, baking sheet, grill or saute pan, spatula or tongs


1 large sweet potato
1 large yellow onion
1 lb ground buffalo (or beef)
Fresh basil and thyme
Chunky salt
Olive oil


1. Chop Sweet potatoes cross-wise into even sized discs

2. Preheat your oven to 350. Lightly coat a baking sheet with olive oil and lay out your sweet potatoes. Top them with a little oil. Bake for 40-50 minutes, or until pierced easily with a fork.

3. Slice 1 onion into even sized discs.

4. Grill or sear onions in a little olive oil until browned.

5. Make burger patties that match the size of your sweet potato discs. Grill or cook them to desired done-ness.

6. Rough chop fresh basil. Remove thyme from stems.

7. Assembly your sliders as shown!

Sunday 160612

21-15-9 Reps for time:
Power clean, 115#(75#)
Push jerk, 115#(75#)
Front rack lunge step, 115#(75#)

Post time to comments or BTWB

Avacado Caprese salad!

Avacado Caprese salad!

Summertime is officially upon us, not just by date, but by HEAT!!!  This is an easy salad to throw together for a party or if you need some delicious carbs in your day.  You can see the full recipe here



  • 1/3 cup (80 mL) balsamic vinegar
  • 1 cup (135 g) hulled and sliced strawberries
  • 1 cup (160 g) grape or cherry tomatoes, halved
  • 1 medium ripe avocado, pitted and diced
  • 1/3 cup (8 g) loosely packed basil leaves, chiffonade cut
  • 1 1/2 teaspoons extra-virgin olive oil
  • Pink Himalayan salt or fine sea salt, to taste
  • Freshly ground black pepper, to taste
  • Toasted sesame seeds or chopped pecans, for serving


  1. In a small saucepan, bring the vinegar to a simmer over medium heat. Once the vinegar starts to simmer, reduce the heat to medium-low, and simmer for 6 to 10 minutes, uncovered, until the vinegar thickens, and reduces in volume by half. Set aside.
  2. Meanwhile, add the strawberries, tomatoes, avocado, and basil into a large shallow bowl.
  3. Drizzle on the oil and gently toss until the veggies are coated. Season generously with salt and pepper and toss again just briefly.
  4. Scatter on your desired amount of toasted seeds or nuts. Drizzle on all of the balsamic reduction.
  5. Serve immediately. This salad is definitely best enjoyed fresh, but leftovers can be stored in an airtight container for a few hours if necessary.
-More Ververs are competing today in the Throwdown, check the CrossFit Verve Social page for heat times!


Sunday 160529

Every 3 minutes on the 3 minutes x 5 rounds:
Calorie row, 15(12)
25 Double unders
10 Ab-mat sit-ups

Post times to comments or BTWB

Good food, clean grill, good times!!

Good food, clean grill, good times!!

This weather is great for BBQ’ing.  If you have not tried foil packets for the grill yet, you are missing out.  The foil pouch is a convenient way to keep food moist, the contents from falling between the grates, and your grill cleaner!  Here is a great healthy recipe for your grilling this weekend.  You can see the full recipe here


  • 8 aluminum foil sheets large enough to wrap around one chicken breast
  • 4 (4-ounces each) boneless, skinless chicken breasts
  • 1/2-cup barbecue sauce (use your favorite)
  • 1 zucchini, sliced into thin rounds
  • 1 red, green or yellow bell pepper, cut into thin strips
  • 8 asparagus spears
  • salt and fresh ground pepper, to taste
  • extra virgin olive oil


Preheat the grill to medium-high heat.
For each foil pack, prepare two sheets of aluminum foil; place the sheets one on top of the other for durability.
Place one chicken breast on each stacked pair of foil sheets; season with salt and fresh ground pepper.
Brush each chicken breast with 1 to 2 tablespoons barbecue sauce.
Divide equally and arrange vegetables around each chicken breast; season with salt and pepper.
Drizzle chicken and vegetables with little olive oil.
Fold the sides of the foil over the chicken, covering completely; seal the packets closed.
Transfer foil packets to the preheated grill rack and cook for 20 to 25 minutes, or until done, turning once.
Chicken is done when thermometer reads 165 F.
Allow the chicken to rest for a few minutes.

Calories: 320 cal
Fat: 12.2 g
Protein: 34.8 g
Fiber: 2.4 g


-Please take a moment this weekend to not only celebrate our freedom, but take a moment to show appreciation for those who have given the ultimate sacrifice for that freedom.

Sunday 160522

7 Rounds for time:
10 Sumo deadlift high pulls 95#(65#)
10 Ring dips

Post time to comments or BTWB

Paul and Clancy taking CPR class very seriously. You should all feel much safer now.

Paul and Clancy taking CPR class very seriously. You should all feel much safer now.

Why are these brownies awesome?  Two reasons: #1 they don’t require baking so you don’t have to heat up your house on these hot summer days and #2 they are made of all natural ingredients + vegan so won’t blow your macros!  You can see the full recipe here



  • 2½ cups loosely packed pitted dates
  • 1 1/2 cups walnuts
  • 6 tbsp cacao or cocoa powder
  • 1 1/2 tsp pure vanilla extract
  • 2 tsp water
  • 1/4 + 1/8 tsp salt
  • 1/4 cup cacao or cocoa powder
  • ¼ cup pure maple syrup (or raw agave)
  • 2 tbsp vegetable or melted coconut oil
  • 1/2 tsp pure vanilla extract


Combine the dates, walnuts, 6 tbsp cocoa, 1 1/2 tsp vanilla, water, and salt in a food processor. Process until completely smooth, scraping down as needed – It may seem dry at first, but don’t add any extra water.  Lightly grease an 8-inch square baking pan, or line the pan with parchment or wax paper. Transfer dough to pan and press very firmly until dough is evenly distributed in the pan. In a medium mixing bowl, combine remaining cocoa and vanilla extract with the maple syrup and oil. Stir until mixture forms a paste (this is the frosting). Spread evenly over dough in the baking pan. Refrigerate brownies for at least 2 hours, to set. Leftovers can stay covered at room temperature for a day, or up to 2 weeks in the fridge, or 1-2 months in the freezer.

Macronutrient Breakdown


  • Calories: 140
  • Fat: 7g
  • Carbohydrates: 20g
  • Protein: 3.5g
  • Fiber: 3.5g



Sunday 160515

As many rounds as possible in 10 Minutes of:
30 Double Unders
10 Dumbbell shoulder to overhead 40#(25#)

Post reps to comments or BTWB

We could not be more excited or proud of Emily as she goes into her last day of competition at Regionals!! NICE WORK! photo courtesy of

We could not be more excited or proud of Emily as she goes into her last day of competition at Regionals!! NICE WORK! photo courtesy of

What do you call cheese that isn’t yours??  NACHO CHEESE:)  WOW, that was a Gouda joke!
Mexican food is a weakness for me, and this would make a great lunch item.  You can see the full recipe here



  • 4 tostada shells
  • 1/4 cup shredded cheddar cheese
  • ½ cup reduced fat shredded Mexican blend cheese (I used Sargento)
  • 1/2 cup mashed avocado (about 1 small)
  • 1 medium lime, halved
  • Kosher salt
  • 1 cup chopped tomato
  • ¼ cup chopped white onion
  • 2 tablespoons chopped cilantro
  • Freshly ground black pepper
  • 7 ounces cooked boneless, skinless chicken breast, cubed*
  • 1/3 cup canned drained black beans, rinsed
  • 1 jalalpeno, sliced thin
  • 2 tbsp sliced black olives


  1. In a small bowl, combine the cheeses.
  2. In another small bowl, combine avocado, juice from half the lime, and a pinch of salt.
  3. In one more bowl, combine tomatoes, onion, cilantro, juice from the other lime half, ¼ teaspoon salt and black pepper, to taste.
  4. To assemble: Layer each with 1/3 cup chicken, 1 tbsp black beans, and sprinkle with 2 1/2 tbsp cheese. Broil for 2-3 minutes or until the cheese is melted. Top each with a dollop of avocado and a spoonful of the tomato salsa, jalapeno black olives. Top each with a small sprinkle of salt.

Nutrition Info
Yield: 4 Servings, Serving Size: 1 tostada

  • Calories: 299
  • Total Fat: 14.5g
  • Carbohydrates: 19g
  • Protein: 24g


-Emily should be competing around 11:50am and 3:35pm.  Tune in to and cheer her on!!!