As many rounds as possible in 20 minutes of:

12 Box jumps, 24" (20")

12 Kettlebell deadlifts, 50% BW

12 Push press, 33% BW

12 Knees to elbows

Post rounds, including incomplete rounds, to comments.


Luke after a brutal WOD.

We'd like to introduce one of CrossFit Verve's three new trainers: Luke Palmisano.  Luke has been an active Verve member since December, but has been CrossFitting since 2006 when he was introduced to it at Colorado Springs Fire Department Station 1.  In June 2008, he received his CrossFit level 1 trainer cert. at Parker Fire and was a trainer at Pikes Peak CrossFit.

Prior to his firefighting career, Luke was involved in food and beverage both bartender and bar managing.  He has traveled a bit; New Zealand, Australia, London, Paris, Sicily, and Hawaii (spent five months in Hawaii).  Luke has also spent a season in Breck and a summer in SoCal.  We are extremely happy to have Luke as a trainer, as his positive attitude is totally infectious and he embodies what CrossFit is all about.


  1. Joylyn :

    Yea Luke! Mas and I are excited to hear you yell at us! Woo hoo! Does this mean you will take care of all of us Ververs at Emerfit this weekend like Mama Chan did at the Oly meet?
    Who’s gonna go along for the moral support and party afterward in Fort Fun?

  2. James :

    Awesome! I just moved up on the record board!
    I mean..Ummm… Welcome aboard Luke!

  3. tiffany :

    i’ll be doing 1 or 2 of the WODS next wknd at Emerifit…will be in loveland all weekend doing double duty as a bridesmaid at the bridal shower….anyway…i’m definitely down for some party action in the good ol’ fort!!

  4. Amy Schaeffer :

    I wasn’t going to say anything but now that Luke is a trainer, I thought you all might want to know: Rather than taking showers, Luke rides a nine-foot grizzly bear through a car wash.
    Wow, it feels really good to get that off of my chest.

  5. Luke :

    Jolyn – I’ll do my best. 🙂
    Amy – We all have our “tendencies,” okay? You let me keep my bear (saves me a ton on gas), and I won’t bug you about the midgets you keep locked in your basement (and you thought I didn’t know).

  6. Jen :

    OK…I know the t-shirt submission are supposed to be over but I did think of a great one that I don’t think was in the 1000+ submission from Tammer…
    CrossFit Verve: The only easy day was yesterday!!

  7. Anna :

    Congrats Luke. Looking forward to you kicking my ass and lots of “encouragement?” Nice to have you on board.

  8. Ross :


Speak Your Mind