Sunday 140629

“Nasty Girls”

3 rounds for time:
50 Squats
7 Muscle-ups
10 Hang power cleans, 135# (95#)

Compare to 130727.

Post time to comments and BTW.

Accessory work post WOD is waaayyyy more fun with other people!

Accessory work post WOD is waaayyyy more fun with other people!

**Parking alert**  Due to a festival happening Saturday and Sunday at 32nd & Larimer St, the Larimer St driveway and street will be closed this weekend.  All parking for Verve needs to be only in the CrossFit Verve reserved parking spots or along Blake St/side blocks.  Any cars not in Verve spaces or street parking may be towed.

Get ready.  Running and rowing have  joined forces.  The result: (besides the obvious of added intrigue into your week. I mean, duh) a more cohesive endurance program for you to enjoy on a bi-weekly basis.  Nate and Maddie have joined up their programming that compliments each other modality.  If rowing is working on distance, running will be working on speed and vice versa. Will you benefit from going to one and not the other?  Of course!  Can you drop in at any time to either modality?  Double of course!  Will you get the most benefit from going both days?  You betcha!

Both rowing and running are skills, and ones that pop up all of the time in WODs.  Often we see them as places to rest, places to suffer, or places just to get through without dying.  Wouldn’t it be awesome if instead those were the places you looked forward to, or were the places you knew you could make up some serious time?  No matter what system we are focusing on, technique will always be at the foundation.  Our goal is to get you better at these skills; to take ownership of them; oh, and to have lots of fun usually in the wee hours of the morning…

What’s up for the next 8 weeks?

Rowing: We will be focusing on a 40 min time frame with the goal being at the end of the progression to sit on that machine for 40 minutes straight and to kill it. We’ll be building up to that goal via a series of workouts in which the intervals get longer and the total rest time gets shorter. This is a great series to build up your engine and this is a great time of year to do it!

Rowing: Thursday at 5:30AM & 6:30PM

Running: We will be working sprints and speed. Think nothing longer than 800m at a time. We will working on explosive speed via weighted sled drags and prowler pushes. Every class will have instruction regarding pose running and other tips to help improve you moving efficiently on those handy feet of yours.

Running: Tuesday at 5:30AM

Email Nate or Maddie if you have any questions! ( or


  1. James (O.G.) :

    “Running and rowing have joined forces!”*

    *but only for crazy mofos who work out at 5:30 – the rest of you can limit the one thing in life that you’re good at to once a week,**

    **not bitter at all.

  2. Jeff :

    Sunday rowing, no reason to stop that. People can run, we row thurs early, honestly would like earlier Sunday rowing, but in the end maddie kills it. We will start an underground rowing club

  3. CrossFit Verve :

    Rowing lovers,
    No worries, we know that you all love and enjoy working on your rowing and completely agree that Maddie is awesome. We still offer rowing 2x/week along with running 1x/week. We will reconsider adding more rowing classes as weather starts to cool off.
    However currently, our Sunday rowing classes have been getting smaller and smaller (as is common with many classes in the summertime that allows people to get out and use their fitness outside our walls).
    Don’t worry, CrossFit is still the best way to improve your overall work capacity across broad time and modal domains, and we still have plenty of that and great coaching daily. See you soon!

    • CrossFit Verve :

      ps. We are working on getting you rowers “outside” to practice on the water this summer….fun times!

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