Thursday 150709

In 20 minutes establish a heavy complex of:
1 Squat clean + 2 front squats

Then, 3 rounds for quality:
1 Power clean + 1 hang power clean + 15m walking lunge with weight in front rack @ 70% of heaviest complex

Post loads to comments and BTWB

Matt and Margot welcomed Aspen McKee into the world July 8th. Mom and baby are doing great.

Matt and Margot welcomed Aspen McKee into the world July 8th. Mom and baby are doing great.


If you have been checking the blog posts lately, it would appear Verve is harvesting it’s future Regionals team of 2035. So many babies. . . 

Speaking of competitions (that’s what I call a smooth segue), Front Range CrossFit is hosting the first annual Do More Charity Challenge the weekend of October 3rd-4th. This challenge is a 6 member team competition with a charitable component. We have heard a few people express interest but nothing concrete. Verve will plan on sponsoring a team and cover the $600 entry fee. . . so who’s in?

Here’s a little more information for you folks so you know how to pick a team:

  • The team needs to consist of 6 people (3 men, 3 women) with a combined age of AT LEAST 225 years. That is an average age of 37.5 years. 
  • Each team will need to have: a) At least 1 male and 1 female that can do all the movements that showed up in the 2015 Open’s RX division. This includes muscle-ups, HSPUs, chest to bar pull-ups, etc. b) At least 1 male and 1 female that can perform most CrossFit movements/ basic gymnastics, i.e. chin over the bar pull-ups. A good idea would be an athlete that can do most WODs RX. c) 1 male and 1 female that can row, burpee, jump, deadlift, and carry objects. Simply put, the team does not need to be made up of all the best CrossFit athletes you know.
  • The team can have your best friend, who doesn’t do CrossFit but is a triathlete, on it. The team can have your wife, who is not a member of Verve but regularly runs 5ks, on it. Your power lifting friend, the former collegiate rower, you name it. You can pull your teammates from anywhere you wish, this is a competition where the best CrossFit athlete may not actually be the make it or break it member of your team.

Here’s some info about the workouts:

  • There will be 8 scored events with 7 of those events being workouts over the weekend. The 8th event is actually how much money your team raised for your charity. Of the 7 workouts there will be 3 x 2 person events, 2 x 4 person events, and 2 x 6 person events. Everyone on the team will compete in 4-5 events over the weekend. In the 6 person events, they have been designed so that everyone, no matter the skill level, will have to do work. . . and not just a few reps either, a lot of work.

Here’s some info on what charity to pick:

  • Each team gets to pick a charity they want to compete on behalf of. That’s it. So, for example, your team chooses to compete on behalf of The Denver Dumb Friend’s League. Prior to the actual event, your team will be working to raise money, all of which (no matter how you place in the competition) will go to DDFL. How much money you raise is a scored event, so if you raise the most money, that’s a first place score before you even broke a sweat. At the completion of the event, 1st through 10th place finishing teams will be awarded prize money that goes directly to their charity. The opportunity to raise a good chunk of money for something you believe very strongly in exists. Charities need to be registered at

How to get registered:

  • You can go to (click here), to register your team and your charity. Team registration costs are $600. 

If you are interested in participating but are not sure where to begin with finding a whole team, please email me,, I can help get all interested parties together and do some age math. If you like the idea of competing but perhaps have been nervous about how well you might do, this is a great event to get signed up with friends and know that everyone can and will be able to participate. 

*Verve is hosting a seminar this weekend. There will be a 6:30am WOD on Saturday and Sunday morning. Please sign up on MBO. Verve will be closed for the remainder of the day. 


  1. Liz :

    Congrats Margot & Matt!!

  2. Danni :

    Congratulations McKee family!!

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