Ten rounds for time of:

10 Pull-ups

10 Rings dips

Post time to comments.


Dan got his first muscle-up, congrats Dan.

It should be drilled into your head by now that CrossFit is all about constantly varied, functional movements performed at high intensity.  It should also be pretty clear that by constantly varied, we are referring to different movements, different durations, and focusing on different metabolic phases.  For instance, yesterday we completed a workout that had a set duration of twenty minutes and four movements that haven't been done in six days (some more than that), and the workout was set to focus mainly in the glycolytic metabolic phase.  Today, on the hand will be a shorter duration glycolytic phase, incorporating two movements, with the duration set by rounds to be completed.

Your body is being stressed to the max by training in this "keep you guessing" method.  One portion of training at CrossFit Verve that is often overlooked by our athletes – not training (a.k.a. rest days).  We want you to be able to give your all during every workout.  If you're on day six and you're dragging ass during your workout – you aren't reaching your full potential and you are probably doing more harm than good.  This doesn't mean pick and choose which workouts you want to come in for (you know who you are, skipping certain days!).  We ask that you try to follow a consistent cycle if possible – ideally 3-on, 1-off or 5-on, 2-off. 

CrossFit Verve offers more classes a week than any other CrossFit facility in Colorado.  Why?  Because we limit our class size so that we can give you personal training every day.  Your class size is limited to 8 athletes, so you will get personal attention.  We also want to be able to offer our athletes the ability to follow the recommended 3-on, 1-off cycle without having to worry about whether or not we're open – we're open 7 days a week!  Get more for your monthly dues!


  1. Dan :

    Dear muscle-up,
    I now own you.
    PS Steph and Cherie, that’s not my surprised face.

  2. Rich :

    18 minutes even on todays WOD – tore my hands up, taped them up and kept going. Finally getting the Kipping pull up as well. Great day!

  3. Zac :

    You said you were going to get it! Good job

  4. Sara Weisbart :

    I miss the Verve!!!!!!!!!!!

  5. Cherie :

    Sara We miss you too!!!!!

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