Complete as many rounds as possible in 20 minutes of:

2 Muscle-ups

4 Handstand push-ups

8 Kettlebell swings, 32kg/24kg

In honor of Chief Petty Officer Nate Hardy, who was killed February 4th, 2008 during combat operations in Iraq. 

Post rounds and fractions to comments.


Heather, Fonger, and Clinton cooling off after yesterday's WOD.

Food as a drug

This is common sense, so there's no reason to beat around the bush: food is a drug.  Food can lower or raise your blood pressure, eliminate or add excess body fat, raise or lower cholesterol (good and bad), and increase or decrease triglyceride counts.  It can be the cause of diabetes, obesity, heart disease, hypertension, coronary artery disease, stroke, and many other potentially lethal conditions.

So with this notion of food acting as a drug in mind, wouldn't it be appropriate to take the correct dosage?  Weighing and measuring food gets a bad rap.  Instead of cooking your food and serving it onto a plate, we ask that you add one simple step: cook your food, move it to the scale, and then serve it on a plate.  Whoa… that's it?  Yup – that's it! 

We are hosting a nutrition workshop this Sunday November 1st at 1pm.  Nutrition is a huge part of becoming fit and healthy, without paying attention to what's going in, you will not reap the full benefits of the CrossFit program, period.  So come join us while we talk about; the Paleolithic diet, the Zone Diet, insulin resistance, auto immune disease, syndrome X, meal planning, how to eat out, optimizing your performance and health, and much much more. 

The nutrition workshop is free to CrossFit Verve members and $20 to non-members.  come one come all, because the more the merrier.  If it's been a while since you've done a nutrition, feel free to come again, we've added and improved.

Saturday's WOD's will be spooky, so you might want to wear a costume.  Come dressed in your scariest diggs – the best costume for each class wins a prize!


  1. Elizabeth Huff :

    Snow angels… ’cause we’re effing elite and can take some cold weather

  2. Danimal :

    such a cool pic guys!!!!

  3. Jack :

    Got owned this morning… work got cancelled… my exam got cancelled… best day ever?

  4. Mike Ware :

    The Verve ROCKS…open with over a foot of snow! Zac thanks for being there this morning at 6 am. LET IT SNOW!

  5. Sara :

    I’m not sure how fair this whole costume contest is, considering Alan will probably show up. hehe
    P.S. Dan and I are having a cheat day on life! It’s awesome.

  6. Amy Schaeffer :

    My Jeep does NOT do well in the snow…..but I made it to CrossFit!

  7. Elizabeth Huff :

    I, however, did not… Okay Cherie. I did it! 5K for time in 31ish minutes. Granted it was on a treadmill but I put it on 1% incline to make it slightly harder. But let’s not get crazy people! I’m going nuts over here! Need to get my WOD on…

  8. CC :

    Your Jeep does not do well in the snow????

  9. Alan :

    Sara…No worries. Come dressed to impress! I will show up for a WOD, but I do not count for the costume contest! Just dress in your scariest, and we will see you Sat!!!

  10. Cherie, I think (in a blog post) you should address why we want to eat more when it snows… make it stop!
    Way to go Elizabeth! BADASS!!!

  11. Catherine :

    Jeeps suck in snow bc they’re so light.

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