Tabata pull-ups

Run 400m

Tabata sit-ups

Run 400m

Tabata squats

Run 400m

Add the times for each run together for a total time.  Each tabata set consists of 8 rounds of 20 seconds of work, followed immediately by 10 seconds of rest.  The runs will be on a 3 minute interval with no additional rest after the tabata set.

Post run time and tabata total to comments.


Meet Noel.  She and Ryan have the best attitude at CrossFit Verve – that's right, everything is a competition.

Well, who's up for another field trip this weekend?  Saturday classes will be cancelled due to the Practice Games workout being held at Front Range CrossFit.  We encourage everyone to come, whether participating in the Regional Games or not.  There is no cost for this trip, it's simply a WOD at a different gym.  We'd love to have a good turnout for this event, so please contact us with any questions or concerns.  There is no limit to how many people can come and workouts will be scaled to any ability level.  We'll leave CrossFit Verve at 8:30am on Saturday morning.  Let's go show some Verve pride!

Also, MBS CrossFitis hosting a "Spring Weightlifting Meet" on Saturday, April 25th (the last day of the Paleo Challenge!).  Anyone interested in competing or going as a spectator, please see the Events pagefor more information.  This is an amateur competition, adhering to USA Weightlifting rules and regulations.  It is meant for all ability levels to come test there strength at the Olympic lifts; the snatch and the clean & jerk.  Who doesn't love throwing heavy weight overhead and screaming at the top of your lungs?

Once last thing; anyone interested in meeting for a run and a (gluten-free) beer – tomorrow night is the Tuesday night run with the West Side Runners Club.  It's a three mile run around the Highlands neighborhood, starting at 6:30pm from Patrick Carrol's on Tennyson.  Both kids and dogs are welcome, so get out and stretch your legs and meet some Highlanders – it's FREE! 


  1. Amy Schaeffer :

    Noel and Ryan, you’re going down………just kidding. Man, if we are also in competition for personality and attitude, I am screwed!

  2. Cherie :

    WOD 5/2:11 10/2:13 15/2:22
    Fun WOD took my breath away.
    Who all is coming to FRCF this Saturday?

  3. Emmalee :

    Cherie I will be there. Just no til the later heat prob. around 10:00 am.

  4. tiffany :

    I will also be there, but closer to 10 as i have a work meeting in westminister till 9…you think that’ll work?

  5. Elizabeth Huff :

    I would like to come but can meet you there. It’s closer to my house for once!

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