Thursday 120719

Bench press
5 reps
3 reps
1 rep +

Use the spreadsheet attached to get your numbers. 2012StrengthProgramExcel

Complete as many rounds as possible in 12 minutes of:
12 Push press, 115#(75#)
12 Chest to bar pull-ups
12 One-legged squats

Post time to comments or BTWB.

Swim WOD's are fun for the whole Verve family

Swimming Workshop and WorkoutWhere: Curtis Park pool. 3181 Champa St.
When: This Sunday, 8am & 9am
Cost: $10 members, $20 Non-Verve members
Sign-up: Online on MBO
This workshop is designed to improve your basic swimming technique through a series of skills and drills. Our goal is to provide you with a skill set to build upon in future swimming WOD’s by discussing the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick. Classes will be held at 8am and 9am and will run around an hour including a CrossFit swimming-based WOD. Cost is $10 per member ($20 for non-CFV members) and class size will be limited for each session. If you are unable to swim, are afraid of the water, or have not swam in years, we’d be glad to work with you during a one-on-one personal training session – but unfortunately, this event is not the time. For this class, we assume that you are able to swim 25 yards (one lap) without stopping.
Come join the swimming fun!
Introducing the Verve Nutrition Program.
WARNING:  Folks this is NOT a challenge, but will be an ongoing program designed to create healthy lifestyle for long term.  No more thirty days and then throw in the towel.The Verve Nutrition Program is designed to replace the familiar “Nutrition Challenges” as a more effective way to support our members in living happy and healthy lives. We will create a community committed to choosing the paleo/zone diet as a lifestyle in order to achieve our own nutritional goals for the long-term.In order to reach out to the Denver community, the Nutrition Program will be open to the public. This means that you DO NOT have to be a member of Verve to join the program! So, bring your significant other, your parents and your friends! One of the easiest ways to be more successful in changing your dietary habits is by surrounding yourself with people who share a common view on nutrition.

The Nutrition Program will consist of one on one nutrition coaching plus monthly group meetings.

Commitment to the Nutrition Program will be longer than previous challenges, however this does NOT mean longer commitment to strict paleo/zone eating. Each member will be asked to commit to 30 days adherence to a personalized nutritional plan. Following the thirty days, members will be assisted in adding in areas of leniency and developing a long-term plan. The program meetings will provide time for the group to discuss questions, advice, tips, successes, failures, and achievements. Due to the length, materials, one on one and nature of the Nutrition Program, there will be an initial and monthly fee to join.

For the full information and details on the program please join us on July 25th from 7:00 – 9:00 for the Nutrition Workshop and Program information session. It is highly recommended that all participants in the Nutrition Program attend the Nutrition Workshop if they have not already done so. Sign-up will open after the meeting.

Members of the Nutrition Program will benefit from:

– Helpful materials including a thirty day meal plan and zone block chart
– Access to online logging tools
– Personal Nutrition Coaching
– Group meetings
– Up-to-date information on nutrition

If you are unable to attend the Workshop and Information session on July 25th, Sara will be available at the gym from 5-7pm on July 27th and from 5-8pm on July 30th to explain the program and get you signed up.



  1. What’s gonna be the initial and monthly fee of the Nutrition Program?

  2. Leslie :

    Hi. I will miss all the workshop and information dates. Will there be anything in August?

  3. Sara :

    Thanks for the questions ladies! I will be announcing the program fees at the meeting on July 25th. If you are unable to attend the meetings or the times I have scheduled during gym hours, please e-mail me so we can work out a time to meet in person at Verve. My e-mail address is

  4. CrossFit Verve :
  5. Heather C. :

    Will the additional fee for the swim wod be done through MindBody or will we need to bring a form of payment that morning?

    • Verve :

      Hi Heather,

      We can charge the $10 through your account on MBO after you sign up. Can’t wait to see you there!


  6. T swim WOD will require some of you to scape yourselves. Better get started!

  7. The*

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