Tuesday 170502

For time:
Calories on the rower
Handstand push-ups
Burpees over the rower

Post time to BTWB

Great turnout for the DeVito memorial workout on Sunday. Thank you to everyone that came.

Great turnout for the DeVito memorial workout on Sunday. Thank you to everyone that came.


As discussed in a previous blog, we will be switching up our PM schedule starting June 1st.  We will be removing one PM class and moving the start of the classes to 4:30, 5:30, and 6:30 PM with Open gym running from 7:30 until 9:00.  The idea is we want classes to have more attendees and by having one less class, the energy in the remaining classes should be enhanced.  Regarding Open Gym This now gives us Open Gym hours from; 7:30 am – 9:00 am, 10:00 am – 11:30 am, 1:30 pm – 4:30 pm, and 7:30 pm – 9:00 pm.  For those of you that have asked, via the suggestion box, for Open Gym all day long we won’t have that, as our primary focus is and always will be running group classes, but based on the above hours, this gives us Open Gym in the morning, afternoon, and night for extended periods of time.

Speaking of the suggestion box, we received a few suggestion about bringing back a Gymnastics class. We are going to bring Gymnastics back starting in June.  Right now we are planning on having the class on Thursdays at 5:30 pm – 6:15 pm.  The class will follow a 10 week progression.  We will have to limit the class to 12 people and it will be a hard cut off due to the movements that will be covered and the attention each participant will require.  You can sign up via MBO and once the spots are filled, we will have a few wait list spots.  If you show up but are not signed up you will be turned away so please sign up early and if you can’t make it please remember to cancel your sign up so others will be able to attend. The class is free as it was in the past.  Paul will be running the class and he is going to create a warm up that he will post online.  With the class only being 45 minutes long, participants should come early and warm up on their own, and those that attend the 4:30 PM class will already be warm but it would be beneficial to still follow some of the warm up routine that are gymnastic specific.

Thanks to all that have submitted suggestions and comments so far via the suggestion box. Unfortunately the request for higher quality toilet paper is one that we won’t be able to deliver on.  The system just can’t handle it so from here on out it’s 1 ply.  We apologize for this, but we can’t have the system backing up anymore and the 1 ply is a way to make sure the system runs smoothly.  Sorry Kaplan.

We have received some great suggestions, including harder warm ups and more moving in classes.  For people like Ali Nichols that love going 50% in warm ups, be prepared for your 50% intensity to be increased.  Many long time Ververs will remember back in the day when the warm ups were sometimes more difficult than the workouts.  Look at a class as the entire hour you are in it and take advantage of the work you put in that doesn’t get recorded on the white board.

Keep the suggestions coming and we will do our best to discuss them and implement as many as we can. Anything we do or change can’t be unchanged and our primary responsibility is implementing changes that benefit as many people as possible.  If we find that changes made aren’t working out for the majority we will go back and find solutions that work.


  1. Kaplan :

    Isn’t efficiency of movement an important factor in cross fit?!?
    Ghost riding the barbell down from over head is very similar to 1-ply….gotta protect your athletes!
    Who reviews this ‘so called’ suggestion box?

  2. CrossFit Verve :

    Jason- thank you for you comment and suggestions. We pride ourselves on making sure our athletes have a good time here at Verve, whether working out, or spending time in the restroom. Know that your suggestion has been noted. We have contacted the plumbing authorities and we are working on having all the pipes in RiNo dug up and replaced. You’ll notice work crews all over the area digging streets up. We hope to have a timeline for when you can wipe your butt comfortably. Please stand by.

    Suggestion Box Manager

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