Get to know the various program options at Verve. Click the tabs below to learn more.


Workout of the Day

Constantly varied functional movements done at high intensity. The WODs are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique. All functional movements to include 3 modalities; mono structural, gymnastics and weight-lifting. This is our GPP program (General Physical Preparedness) designed to increase your work capacity across broad time and modal domains while improving CrossFit’s 10 general skills. Cardio-respiratory endurance, Strength, Stamina, Flexibility, Power, Speed, Agility, Balance, Coordination, and Accuracy.

Verve Sprint

Verve Sprint

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?

Monday – Friday at 5:45am

Monday – Thursday 6:15pm

Saturday 9:00am

Verve Sprint will be taking the place of our current Skilz class.  Go to the SCHEDULE tab to see exact class times and to sign up.


-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>

New to Verve?

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, we encourage you to come in and try out a class on us!  You will get one free class to see what Verve Sprint is all about.  Second, 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 or to set-up your initial class to try it out.



For new individuals that want to ramp up into our fast paced group CrossFit classes. The movement curriculum is sequential and you will receive a comprehensive understanding of the CrossFit program as well as learn the proper technique to our foundational movements. Learn more…

Specialty Courses & Certifications

Specialty Courses & Certifications

  • Competition training
  • CrossFit L1
  • CrossFit Kids
  • CrossFit L2
  • Mobility
  • Gymnastics
  • Outdoor
  • Swimming

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