Friday 171124

As many rounds and reps as possible in 5 minutes of:
5 Deadlift, 95#(65#)
5 Push jerk, 95#(65#)
10 Front rack lunge steps, 95#(65#)
*Rest 3 minutes
As many rounds and reps as possible in 4 minutes of:
4 Deadlift, 95#(65#)
4 Push jerk, 95#(65#)
8 Front rack lunge steps, 95#(65#)
*Rest 2 minutes
As many rounds and reps as possible in 3 minutes of:
3 Deadlift, 95#(65#)
3 Push jerk, 95#(65#)
6 Front rack lunge steps, 95#(65#)

Post results to comments or BTWB



Did you, like most people, eat a bit too much yesterday? Wondering how you can speed up that digestion process to quickly forget about those indiscretions?  Here are some quick tips from POPSUGAR for the day after over-indulging.  You can see the full article here.

Dealing With Digestion After the Feast

Feeling a bit stuffed? It is a common problem on Thanksgiving and can lead to discomfort. Here are a few ways to aid your digestion and detox after your big meal.

The next morning:

  • Eat oatmeal for breakfast. It is high in insoluble fiber, which helps get things moving, if you know what I mean.
  • Drink plenty of water to help the body digest and eliminate waste. Insoluble fiber needs water to help it do its magic.

The rest of the day:

  • Eat foods high in insoluble fiber at every meal, like carrot sticks with your turkey sandwich (made with whole wheat bread, of course).
  • Get moving. Exercise stimulates the intestines, and this will get things moving as well. A little sweating helps the body process and burn the extra calories you consumed. Plus a good workout helps eliminate any guilt you might be feeling about having second helpings of almost every dish. (Come and join us TODAY for a great workout to stimulate those digestive juices.)
  • Skip the alcohol for the day after, especially if you imbibed heavily on Thanksgiving. It will give your liver a break while it works to help break down all the fat from your prior day’s meal.


-VERVE HABIT-BUILDING CHALLENGE!! Join Danielle and I (Anna) in making in effort to create some habits to help make you a better you for the New Year!!  Check out the details here

-YOGA this Sunday with Kacey!! Give THANKS to your amazing body and all of the work that it does at 11am.

Thursday 171123

Clancy’s Thanksgiving Day surprise WOD. . . that lasts for 45 minutes.

#tbt to Clancy destroying a lot of people with one workout. Wonder what he has in store for you today?










Happy Thanksgiving Verve Community!! This time of year we often sit back and reflect on the things we are thankful for. . . 

“I’m thankful for the unwavering support from Erin and friends as I left my cushy corporate job to pursue my life’s purpose. When your “side gig” has been by your side for over 20 years and brings you so much happiness, it’s probably a great sign to follow it full-time. ;)”
– Jen Kates

“I’m thankful for rasslin’ gifs. I’m thankful for The Rock’s Instagram account. I’m thankful for the Ford Pinto and its contribution to vehicle design safety. I’m thankful for wall balls and their suitability to taller people. But most importantly, I’m thankful for family, friends, and you reading this right now – yes, you, you’re terrific.”

– Garret Mueller

“I am thankful for,

 My Kickass family #dwyersrule
The best friends anyone could ask for #greyscalemafia
Being sausage queen of Denver, for real. #pleasemakesuasagejokes
Having a body that is strong enough to let me pursue all of the fitness and activities my heart desires. #muscles
The intern program for introducing me to so many more people than I would ever meet just taking the 4:30 class. #allthefriends
My new red boots. #sassyAF
The Verve community for making it my happy place Every. Single. Day. #butnotsunday”
– Amelia Dwyer

“I’m thankful for bread, gluten, GMO’s,…and basically all delicious carbs. Dogs, coffee, heavy whipping cream for my coffee, the corner bathroom stall at Verve, and last but not least, but maybe still below dogs…all my great friendships at Verve.”
– Nate Rader

“I’m grateful for Huckleberry and his ridiculously impressive mutton chops. I’m grateful for all of the humans in my life who are weird and fantastic AF, and who let me be the same. I’m grateful for this space at Verve, for the barbells and meticulously clean floors and all of the hilarity and generosity the ensues before, during and after WODs. I’m grateful for a life that feels like home.”
– Maddie Berky

“I’m thankful for my healthy twins and for the nicu nurses and doctors that took such great care of them.  I’m also thankful for my husband who is such a great father.”
– Melissa Liskowski

“I’m obviously super grateful for the one and only Gabrielle Gallou. I’m also grateful for a wonderful, supportive Verve community that allows me to continually keep growing as a person, coach and friend. Happy Thanksgiving everyone!”
– Paul Buono

“I am thankful for this last year and the adventure I’ve been fortunate enough to go on. Along the way, I formed new friendships, created stronger bonds with old friends, and received an immense amount of love and support from both friends and family. And always, I am the most thankful for the Verve community. You all are the the best part of my day. And one last one, I am thankful for my fur monster, Ute. Happy Thanksgiving, Verve!”
– Connie Luu

“While I am eternally grateful for the standard:  family, my pups, health, and happiness. The one thing I can pinpoint that I am most grateful for this past year are my amazing friends who know my “quirks” and love me anyways 😉  I am so fortunate to constantly be surrounded with such amazing, strong, and truly caring humans.”
– Danielle Dangoia

“As corny as it sounds…

I am thankful for all of the people in my life! Everyone has, in some way, helped me grow into the life I have now. Oh yeah, and I am thankful for no legos in the Turkey Challenge floater this year!”
– Anna Mattson

“I am thankful for all the opportunities I have the ability to choose from in my life. A lot of the world does not have a choice in my life they lead, we are all lucky to have some say in what we do with our lives.

I’m thankful for my health, family, friends, computers, and Crossfit Verve for being  a happy fun safe space with the tree and the nest. Are we not in the nest?”
– Jason Allison

“I am thankful for airline status that let’s me board in group 2 and let’s me choose an aisle seat. I’m thankful for bullet proof coffee. . . as my first coffee. I am also thankful for second coffee. I’m thankful for pie. All kinds, I do not discriminate in the world of pie. But if you made me, I’d pick cherry.”

– Courtney Shepherd

“I am thankful for the following:
3-day weekends
Coors Light
Cookie dough ice cream
And, my recliner”
– Ryan Young

Get in on the action, comment and let us know what you are thankful for this year!

Wednesday 171122

For time:
150 Double unders
40 DB snatch alternating, 40#(25#)
20 Toes to bar
100 Double unders
30 DB snatch alternating, 40#(25#)
15 Toes to bar
50 Double unders
20 DB snatch alternating, 40#(25#)
10 Toes to bar

Post results to comments or BTWB

Noabeth doing her thang!!!


WHERE WERE YOU BORN?  Stony Brook, NY  (Strong Island!)
HOW DID YOU FIND CROSSFIT / CROSSFIT VERVE?  Ferg at CF Rife in VaBeach recommended Courtney’s CF, so here I am, and I love it.
FAVORITE WORKOUT OR MOVEMENT / LEAST FAVORITE WORKOUT / MOVEMENT  I enjoy the benchmark & Hero work outs to track progress.  My nemesis is anything overhead, but I WANT to be able to do them better.
 WHAT SONG HAVE YOU COMPLETELY MEMORIZED?  The backup vocals to Don’t Fear the Reaper, BOC.  Its sad, I know. (not at all!!!)
WHAT IS YOUR IDEAL WAY TO SPEND A WEEKEND?  Skiing and cooking for others.
WHAT ARE THE SMALL THINGS THAT MAKE YOUR DAY BETTER?  Sugar free poison that makes my coffee taste like heaven.
WHAT ARE YOU LOOKING MOST FORWARD TO IN THE NEXT 10 YEARS?  Being Cock Diesel like Anna Mattson! (very flattering lady, thank you!!!)

Tuesday 171121

As many rounds as possible in 15 minutes of:
Row 250 Meters
10 Push Press 155#(105#)
20 GHD Sit ups


Post to BTWB

Taylor using light weight to work on her technique in yesterday’s snatch workout
















I wanted to thank everyone that came out to the Turkey Challenge this past weekend to cheer on all the Verve members that participated.  I know I speak for all the members that participated when I say how amazing it was to workout and hear and see all our friends lined up along the fence cheering us on.  Having you guys cheer us on made each of us work that much harder knowing we had a great group watching and pushing us through some pretty grueling workouts.  Thankfully the weather was a lot better than in years past.

As discussed in yesterday’s blog, we have abridged schedules this week and Thanksgiving we will only have two classes.  Thanksgivings classes are always very full and we encourage all of you that are staying in town to come in and workout.  Even if the classes are full, be sure and come, but please try and sign up so we can have an idea of how many people will be attending.

For the next couple Monday’s we will be focusing our attention on the Snatch.  The Snatch is a very complicated lift that takes a lot of practice and repetitions to get comfortable with.  The goal with the programming is to make us all more comfortable with the Snatch and this means that we are going to use lighter weights and really work on our positions and technique.  Some of us may end up using a PVC or empty barbell during these sessions and that’s perfect.  To get better at the Snatch we need to do many light repetitions and each of us can find something we need to get better at.

Stay with weights that allow your best mechanics.  We are working on the full snatch so unless there is an injury that prevents you from going below parallel, plan to be in the bottom of the squat on each lift.  The volume piece at the end of each Monday will be devoted to 3 position snatches at light percentages that will improve our ability to drop under weight and focus on the little nuances that the lifts require.  The snatch is a very sexy lift when executed properly so be patient and use these days to get more comfortable.


Monday 171120

In 15 minutes build to a heavy 1 rep snatch

Rest 5:00 then,

Every 2 minutes x 5 rounds:
1 x 3 position snatch (hips, mid thigh, ground) @ 45%, 50%, 55%, 60%, 60% of today’s heaviest lift

Post loads to comments and BTWB

Verve showing up in masses to this year’s Turkey Challenge. Congratulations to all the competitors!!












Folks, we have a very abbreviated schedule this week:

Wednesday– Evening classes are cut short

Thursday (Thanksgiving)- WOD @ 9am and 10am ONLY

Friday– WOD @ 9am, Open Gym @ 10-11:30am, WOD @ 11:30am ONLY

Please see MBO and sign up for classes.

*Did you folks see last Thursday’s post about our upcoming Nutrition Challenge?? It starts Monday November 27th, we want to create some good habits during the holiday season. The cost to participate is $15, registration closes November 24th. Click here for more information and to register.

*Did you see the tree in the entryway?? We are not trying to obnoxiously force Christmas down your throat early in the season. Verve is doing the “Fill The Empty Stocking” toy drive. The tree has tags on it: 1- Grab a tag, 2- Buy the gift listed on the tag, 3- Bring it to Verve, unwrapped, by December 8th. These toys will be handed over to the Griffith Center to be distributed to kids currently in the foster care system. 

*The weather is eventually going to get colder and we are eventually going to have have chili on our minds. . . so start prepping your chili recipes now because Verve will be having it’s second annual chili cook off on Saturday December 16th. That’s right folks, will Fred and Melissa Liskowski be able to hold on to their title or will someone new get it this year? Stay tuned for more details. 



Sunday 171119

Open Gym Only Today

Clancy representing Verve at the Turkey Challenge this weekend, with one nice looking snatch. Yes, we know how that sounds.

Saturday 171118

Open Gym Only Today from 8:00 am – 11:00 am 

Sunday Open Gym Only from 9:30 am – 10:30 am

When you get done with your workouts, make sure and come by The Turkey Challenge and support your fellow Verve members competing.  


Treat yourself with some gut-friendly stuffing

With the holidays right around the corner, we all strive to keep our fuel clean, and find ways to keep our guts happy. This recipe from Sarah Fragoso is a delicious option to enjoy the holiday comfort food without needing total damage control caused by processed foods. For more tasty recipes from Sarah Fragoso, you can find them here.

Enjoy, and Happy Holidays!


1 lb mild Italian pork or chicken sausage, casing removed (I used chicken sausages from my local butcher)

4 ½ cups mushrooms, diced

1 medium yellow onion, diced

6 celery stalks, diced

4 carrots, diced

1/2  cup chicken broth

1 tablespoon diced fresh sage

½ tsp minced fresh thyme leaves

½ cup dried cherries, finely chopped

½ cup slivered almonds

½ tablespoon minced garlic

4 tablespoons lard, butter, or ghee

Sea salt and black pepper to taste

1. Preheat oven to 350.

2. In a large soup pot, sauté onions in lard, butter, or ghee until translucent.

3. Add the sausage and brown.

4. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper.

5. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth.

6. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.

Friday 171117

In teams of 2, as many rounds as possible in 24 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wallballs 20#(14#)
30 Power Cleans 135#(95#)
20 Muscle-Ups

Post results to comments or BTWB


What’s up with the tree?


Despite what you may think, we are not trying to push the holidays on you early.  The tree is our next VERVE IN THE COMMUNITY event.  We have partnered up with Griffith Centers for Children Chins Up to give children in their foster program some gifts for Christmas.  Here are some details about  Verve’s FILL THE EMPTY STOCKING!

WHO:  Griffith Center for Childrens Chin Up is a nonprofit organization w/ several different programs including a Foster Care Program (which is what we are asking Verve to help with) and Community Programs that serve families all over CO. Currently we are serving more than 500 families in the state of Colorado, which we are assisting in making their Christmas better through giving trees and a program called “Empty Stockings”.

#1 Grab a tag off of the Verve Tree.  The tag will let you know the name, age, and requested gift for the child.
#2 Purchase requested gift.  Please limit the dollar amount per child to $30 or less.
#3 Return unwrapped gift along with tag attached to Verve by December 8th

WHEN: November 15th – December 8th.  We would like to have all gifts at the gym by December 8th so the center has time to wrap and distribute them by the Holidays.

WHY: Griffith Centers for Children Chins Up specializes in providing a full continuum of therapeutic treatment and academic services for boys and girls, and families. We are licensed and nationally accredited to serve children from birth to 21 years of age. We provide community programs such as family preservation, day treatment, education, truancy prevention and counseling services. Griffith Centers also provides residential based programs such as foster care, respite services, foster to adopt homes, group homes, residential treatment (staff secure and open) and independent living services. Today we are able to provide healing and hope to thousands as a nonprofit agency.  With over 500 families in their system, they can use assistance in ensuring these children have a bright Holiday season.  Check out for more details about this charity.

**If you shop Amazon for any of your shopping, consider using AmazonSmile and choosing Griffith as the receiving charity.  They give back .5% on each purchase made!!**

**Afraimi!! Cain Brothers!! One child has asked specifically for Raiders gear if you can help him out!!**

Please e-mail if you should have any other questions.  Thank you in advance for your participation.


-Don’t forget we will only be hosting Open Gym this weekend, so make sure to check out MindBody!!


Thursday 171116

In 10 minutes build to a heavy 1 rep shoulder press
Rest 2:00 minutes, then 
In 8 minutes build to a heavy 2 rep push press
Rest 2:00 minutes, then 
In 6 minutes build to a heavy 1 rep push jerk

Post loads to comments and BTWB

Andy and Kira sweating through a gnarly Sprint workout.






















We have had several requests for a Nutrition Challenge. Well we will do you one better, we will have two. We want to start our first challenge right after Thanksgiving, we want to use this challenge to set the tone. We want to create some habits regarding meal prep, what kinds of food we eat throughout the day, how often we exercise and stretch, etc. Following the completion of this first challenge we will kick off the beginning of the new year with another one, more based on nutrition itself. We will take all the good habits we built and use them to focus on eating high quality foods in the right amounts. Here are the details for challenge number 1:

Healthy Habit-building Challenge
Science shows that it takes a minimum of 21 days to form a new habit – so, join your fellow Ververs in building some healthy habits this holiday season!!
This challenge will run from Monday, November 27th to Friday, December 22nd.  The cost is $15, with proceeds going towards prizes for the winning team & individual (everyone will be competing as an individual and teams will be chosen at random based on number of participants).  Registration will end on Friday, November 24th @ 5pm and a detailed email will be sent out that evening with specifics of the challenge.
Here’s how it will work:
1)  Pick 3 habits that you would like to work on during this challenge
  ** 1 must be nutrition-based
2)  Score 1 point for each day you complete the habit (3 points per day)
  ** A leaderboard spreadsheet will be setup for score tracking
3)  Each week will have a bonus exercise worth 3 points
  ** Bonus exercises will be posted to the Facebook group
See examples below for some ideas!
Nutrition Habit Examples:
  • Eat vegetables at both lunch & dinner
  • Drink 1/2 BW in water each day
  • Hit macros within +/- 5 grams
Fitness Habit Examples:
  • Mobilize 10 minutes after each workout / 15 minutes on off days
  • Do 50 pushups everyday
  • Take 1 full, complete rest day per week

Lifestyle Habit Examples:

  • No phone or email 1 hour before going to bed
  • No phone during dinner
  • Wake up when the alarm goes off, no pushing the snooze button

To get registered for the challenge, click here 

Wednesday 171115

Complete the following for time:
Run 1 mile
30 Deadlfits 135#(95#)
2 Rope climbs 15′
Run 800 Meters
20 Deadlifts 185#(125#)
4 Rope climbs 15′
Run 400 Meters
10 Deadlifts 225#(155#)
6 Rope climbs 15′

Post results to comments or BTWB

Taylor cuddling one of the various animals she spoke of!



HOW DID YOU FIND CROSSFIT / VERVE? Google!  (thank you google)

FAVORITE MOVEMENT / LEAST FAVORITE MOVEMENT? Favorite: Rope-climbs.  Least favorite: Double-unders because they are IMPOSSIBLE (many people share that sentiment Taylor)

WHAT SONG HAVE YOU COMPLETELY MEMORIZED? “Love is like a bottle of Gin” by the The Magentic Fields

WHAT TAKES UP TOO MUCH OF YOUR TIME? Thinking about how cool and weird various animals are (e.g. prairie dogs, penguins)

WHAT ARE THE SMALL THINGS THAT MAKE YOUR DAY BETTER? Hot tea, getting mail, hugs, petting cats



  • Paul Buono Nutrition Talk #3 – THE LAST IN THE SERIES, so get your knowledge bombs fast!!
  • The BOD POD will be here Thursday! Check the flyers for times.