Tuesday 180213

21-15-9 Reps for time:
Thruster, 95#(65#)

Post time to BTWB


Perform. Recover. Rebuild.

Many of us know about and already visit Denver Sports Recovery, but for those of you that don’t know, DSR is a recovery center that features hot and cold tubs, saunas, compression recovery boots, e-stim machines, and many additional recovery tools.

During the CrossFit open, DSR is offering a discount on their 5 punch card pass.  For $75 you’ll receive 5 visits to the center and have full access to all the recovery tools that they have available.  Your first visit to DSR is free as well, so you can check out the facility before deciding to commit to purchasing the punch pass.  The normal price for the punch card is $125, so they are offering $50 off.  

DSR also offers add-ons, such as cryosauna or lightpod sessions for an added fee.

For more information about Denver Sports Recovery and to see a list of the amenities, please visit: https://denversportsrecovery.com/

The Open is just a few short weeks away and we could all use a little recovery on our bodies from time to time, so if you’re interested in having access to DSR for a discounted rate, please check out the link above.  You can usually find a few of your fellow Verve members at DSR and trust me, suffering in the cold tub with friends is a lot better than trying to stay in the tub for 5 minutes or longer alone!  

Monday 180212

21-15-9 Reps for time of:
Dumbbell snatch, 50#(35#)
Burpees, jumping over the dumbbell

At the 12 minute mark,

3 Rounds for time:
10 Deadlift, 315#(205#)
10 Burpee box jump over, 24″(20″)

Post times to comments and BTWB

Cherie leading a Verve trainers meeting, helping remind Verve trainers why we do what we do.

TEAM VERVE!!!!! Are you ready for the CrossFit Games Open to start?? Cause it’s coming in hot. This Saturday we are having our draft party, where 4 team captains will be picking the members for their teams. They will be picking from the Games roster provided minutes before the draft starts. 

The roster I’m talking about is the one pulled directly from the CrossFit Games website, the roster of Team Verve. These would be all the members of Verve that have signed up for the Open. So if you want in on the Open and you want in on the Verve Open Team Cup, you NEED to be signed up, online, for the Open by the morning of February 17th. Right now Team Verve only has 19 people signed up!! I’m certain there are so many more of you excited to participate, so go get yourself registered. 

Click here to register for the Open on the Games site. Be sure to pick CrossFit Verve for both your TEAM and AFFILIATE. 

Here’s what’s on the calendar this week:

Thursday February 15th- Mobile Body Metrics is at Verve (BodPod)

Click here to go to their bookings calendar and get signed up. $50 for first time testing, $40 if this is a re-test.

Saturday February 17th- Open Skills Workshop w/ Matt Chan

From 9am-12pm Matt Chan will be covering a variety of tips and skills to help with the Open. This is not a sit down Q&A, this will be several hours of moving and practicing. Per Matt, “We WILL do a lot of moving, so no additional workout is needed.” This workshop is open to Verve members at no charge. Non Verve members will need to pay a drop in fee. We will have a class listed in MBO, please sign up in MBO for this workshop.

Saturday February 17th- Verve Open Team Cup Draft Party

From 1pm-3pm team captains will be participating in a draft to pick their team for this year’s team cup. We will have food, drinks, and corn hole. It will be a fun community event to kick off the Open season. 


Sunday 180211

For time:
Row 2000 meters
Rest 3 minutes
Row 1000 meters
Rest 2 minutes
Row 500 meters

*Score is total time including rest

Post times to comments and BTWB

We didn’t want to leave this #SexyFaceSunday for just IG and FB. Amelia crushing this heavy deadlift was also blog worthy.


Saturday 180210

With a partner perform the following for time:

30 Overhead Squats – partner 1 115#(75#)
30 Overhead Squats – partner 2 115#(75#)
60 Double Unders at the same time
20 Overhead Squats – partner 1 155#(105#)
20 Overhead Squats – partner 2 155#(105#)
120 Double Unders at the same time
10 Overhead Squats – partner 1 195#(135)
10 Overhead Squats – parner 2 195#(135)
180 Double Unders at the same time

*For the double unders: both partners are working at the same time, when both people finish they move on to the next set of overhead squats.

Post times to BTWB

Gluten Free Banana Bread


Gluten Free Banana Bread from Arrowhead Mills

For those that love bread and doubly love banana bread, but want a healthier option.  This recipe is a great way to marry the desire to limit grain intake AND have bread (and stave of your sweet tooth a little bit)!! Recipe courtesy of Arrowhead Mills


    • Ingredients:
      • 1 cup Arrowhead Mills White Rice Flour
      • 1 cup brown rice flour
      • 1/4 cup potato starch flour
      • 1/4 cup of tapioca flour
      • 1 teaspoon xanthan gum
      • 1 tablespoon of Hain Pure Foods Featherweight Gluten Free Baking Powder
      • 1 tablespoon of egg replacer (dry ingredients)
      • 1/2 cup of canola oil
      • 2/3 cup honey or brown sugar
      • 1 1/2 cups mashed over ripe bananas
    • Directions:
      1. Pre-heat oven 350°
      2. Grease well 1 standard loaf pan
      3. Blend bananas with sugar and oil, stir in dry ingredients. Blend well until all ingredients are moist.
      4. Transfer batter into prepared loaf pan and bake for 40 Minutes or until test skewer comes out clean. Cool on rack before slicing.


Friday 180209

For time:
50 Strict Pull-ups
100 Push-ups
200 Walking Lunges

Post results to comments or BTWB

Phil working through some medball cleans! Didn’t catch his weighted crab walk.


From the first time I tried CrossFit, I WAS HOOKED!  Every day was a new PR, I craved the “high” I got after the workouts and I made so many new friends.  CrossFit has this ability to affect, not just our bodies, but our minds so that we just want more.  

Early in our CrossFit career, the gains come so easy and we think that upward trajectory will never end!!! Then, after a bit of time, we hit a wall.  Going to the gym starts to feel more like a chore or a second job, the gains are sooo much harder to come by, you have been at the same Snatch weight for over a year, the thrill is gone (cue BB King) and the excuses as to why you can’t make it to the gym are easier and easier to come by = THOSE are the CrossFit blues.  I wanted to write this post because, after over 8 years of CrossFit, I have gone through the blues period more than once. For those of you that may be going through this, I wanted to share some things that have helped myself and others at the gym to help move past this phase.

#1 – Find a workout buddy/group that you enjoy working out with.  You can plan on which wod’s you are going to attend together OR get together at Open gym and write some fun butt-kicking workouts that you enjoy.  Having a friendly face in class that makes the workouts more enjoyable. that you can joke around with / commiserate with is always a hoot.

#2 – Pick workouts that you enjoy! While I don’t recommend this “cherry-picking” all of the time and this may be somewhat controversial, if you are in a funk, doing workouts and movements that you enjoy and are good at can be refreshing/empowering.  This is a way to remind yourself what you LOVE about CrossFit.  When workouts contain movements that we enjoy or are good at, we feel confident and strong like we did when we first started.  Talk to the coaches, let them know where your head is at so we can help you find a little joy in the WOD.

#3 – Dip your toe into other fitness pools!  What??? Cheat on Verve?? Never!  While I will never leave CrossFit, it is always fun trying different things.  Ali had a great idea of finding some cheap Groupons for other gyms online.  Find a spin class, kickboxing gym, bootcamp classes, climbing, break dancing, really anything goes here.  There is a low barrier to entry so you can sprinkle in a couple of these classes every week to mix things up.  Doing this doesn’t mean you are cheating on us, just expanding your horizons.

#4 – Find a coaching personality that matches yours.  Every coach we have has a very distinct personality and coaching style.  Given that we are so varied in our styles, one coach may particularly know how to motivate you while anothers’ style may not work as well.  Gravitate towards the coach that gives you all the good feels on the inside!  Some people (named Jason Kaplan) love getting berated by Clancy, so they try to go to his classes.  Some people may feel they are falling short on sexual innuendos, so they attend my classes.

#5 – Try out a Sprint class.  Sprint is a fun way to get a workout in with some odd objects that we aren’t able to use in the regular classes without a ton of pressure of the big whiteboard in your face.  

In our CrossFit careers, our love of it will ebb and flow which is completely normal.  Don’t beat yourself up.  CrossFit should not feel like a chore and we have the benefit that the sport we chose is constantly varied, so you have many options to switch it up.  If you need more ideas, feel free to pull aside one of the coaches and we are happy to talk to you. 

Has anyone else gone through the CrossFit blues?  If you have any recommendations for anyone else that may be going through this, shout out in the comments.


  • We have SO MANY teams competing in the CrossFit Sanitas Tuff Love competition this Saturday!  Check out Verve Social for heat times.  Basically, if you show up between 8:30am and 3:30pm, you will catch a team competing.
  • YOGA!!! This Sunday!!! Kacey!!!! 11am.  Be there.

Thursday 180208

5 Rounds for time of:
200 Meter run with medball, 20#(14#)
50 Feet Medball crabwalk, 20#(14#)
20 Medball cleans, 20#(14#)
10 Medball toes to bar, (as heavy as possible)

Post times to comments and BTWB

It’s Open season!! But what does that mean? Click on this video for all the answers!!

Hey you there, are you signed up for the Open?


If you don’t like to read blogs, then hopefully you like to watch videos. It’s Open season and Verve is ready for Verve’s Open Team Cup. Everyone is welcome to join, all will be placed on teams, and everyone can earn points for their team simply by participating. Watch the video, get your questions answered, please let us know if you have any more, and go get registered at games.crossfit.com.

Love, Courtney


Wednesday 180207

For time:
Clean and Jerk 205#(145#)
Ring Muscle Up
*10 minute time cap

At the 10:00 mark,
Athletes have 10 minutes to find a
1 Rep max power clean and push jerk

Scores are time to complete part 1 or reps completed and Heaviest lift for part 2

Post results to comments or BTWB

Diona, Brandon and her beautiful yet squirmy kids!!


1 – WHERE WERE YOU BORN? Corvallis, Oregon 
2- HOW DID YOU GET INTO CROSSFIT? Two years ago I was looking for a change and I yelped the highest rated gym within the closest radius to me, hello Verve. I did my elements training with Courtney, sight unseen to knowing what CrossFit was. I  was equal parts terrified and in love so it seemed like a good thing to keep doing.   (glad you got hooked!!)
3- IF YOU COULD PROGRAM YOUR FAVORITE WORKOUT, WHAT WOULD IT INCLUDE? Running, double unders and box jump overs for the win! 
4- WHERE DO YOU HOPE TO VISIT ONE DAY? One of our family goals is to take a big trip every year. Lots of destinations on the list but more importantly just want our kids to see the world. 
5- WHAT WAS YOUR FIRST/WORST JOB YOU EVER HAD? I worked at a spa doing nails in college, so basically all the feet touching you can handle. 
6- IF YOU COULD INVITE 3 PEOPLE TO A DINNER PARTY, DEAD OR ALIVE, WHO WOULD THEY BE? Adele (for obvious reasons), Nadia Comaneci (because of my lifelong secret obsession with her/gymnastics), and Jennifer Lawrence because I feel like we should be friends. 

Tuesday 180206

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 95#(65#)
8 bar facing burpees
25-ft. overhead walking lunge 95#(65#)
8 chest-to-bar pull-ups

Post rounds to BTWB

Barb helping Kap get flexy!
















Time for another Open workout re-test or for some of us, a first run at 16.1.  For those of you that were here at Verve during the 2016 Open, you’ll remember that this was the second workout we did in our new space.  After two very long days of moving equipment and organizing the gym, this beauty of a workout was thrown at us.  Thankfully we had a lot more space in our new location to accommodate the workout.  

Today’s Open re-test is longer than most Open workouts tend to be.  That being said, the strategy for today’s workout should be to control the pace and limit the amount of rest you take.  The reps on the bar facing burpees and chest to bar pull ups are manageable provided we move at a pace that isn’t too fast out of the gate.  For the chest to bar pull ups, have a plan on how you choose to break them up and stick with the plan from the very beginning.  20 Minutes is a long time and we want to use that time to move rather than going too fast and spending a lot of time resting between movements.

Remember that there is a new a new standard for burpees this year, so today is another chance to practice the jumping down and jumping up standard that will be enforced this year.  Even though we won’t have judges during today’s workout, or maybe you will!, hold yourself to the new standard and know that if you plan to sign up for the Open, and burpees are programmed, you’ll have to do burpees the new way, or receive the dreaded no-rep!

We are just a few short weeks away from the real Open and these re-tests are an opportunity to practice movements in a more relaxed environment than we’ll be faced with on the 5 Friday’s in February and March.  

Remember to sign up for the Open and be part of an awesome time of year at Verve.  See yesterday’s blog for information on how to sign up for the Open and then get ready for some friendly team competition when the Open begins!


Monday 180205

In 10 minutes build to a heavy 3 rep Deadlift
* Accumulate 10 – 15 seated box jumps during the 10 minutes

Rest 5 minutes
Then, 3 Rounds for time of:
20 Deadlifts, 185#(125#)
20 Box jump overs, 24″(20″)

Post loads and times to comments and BTWB

Anahita and Jenn showing how that team work makes the accessory work, be a dream. . . ??? Or something like that.

Holy activities Batman!! We have so much stuff happening that you folks NEED to know about!!

*The BodPod is coming back*

Thursday February 15th Mobile Body Metrics will be parked out front of Verve again. They were last here 3 months ago. We’ve asked them to come to Verve quarterly to give you guys the opportunity to see the progress you’ve made throughout the year. Have you made some changes to your workout routine, diet, sleep, etc? Are these changes taking you in the right direction? This is an easy, convenient way to help answer that question. Click here to go to their bookings calendar and get signed up. $50 for first time testing, $40 if this is a re-test.

*The CrossFit Games Open starts February 22nd. . . which means so does Verve’s Open Team Cup!!*

The Open Team Cup is back this year. We are making the Open an in house competition between 4 teams. Want to get in on the action? 

1- You must first sign up for the Open. Click here to register. Please be sure to pick CrossFit Verve as BOTH your TEAM and your AFFILIATE.

2- Make an appearance at the Draft Party Saturday February 17th, 1pm-3pm. It’s at the draft party when all teams will be picked. There will not be any recruiting to teams this year in the weeks leading to the Open. You must be signed up for the Open by the 17th to be eligible for the draft. Teams will be picked via the draft and finalized on the 17th. 

The draft party will take place after open gym. We will have drinks, food, corn hole, and of course. . . . THE DRAFT!!

3- Get excited and pumped to represent your team for the next 5 weeks. 

*Open Skills Workshop*

Barbell cycling, gymnastics efficiency, pacing vs going all out, etc. Saturday February 17th, 9am-12pm Matt Chan will be helping answer these questions and more to get you prepped for the Open. This is not a sit down Q&A, this will be several hours of moving and practicing. Per Matt, “We WILL do a lot of moving, so no additional workout is needed.” This workshop is open to Verve members at no charge. Non Verve members will need to pay a drop in fee. Please sign up in MBO for this workshop.

*We are hosting the CrossFit Aerobic Capacity Specialty Course*

This is a one full day course, at Verve on Saturday March 24th. The Aerobic Capacity Specialty Course is appropriate for all CrossFit populations ranging from the day-to-day CrossFitter to the competitive CrossFit athlete looking to create a more robust and efficient aerobic system. Coach Chris Hinshaw details how he integrates various training methodologies into CrossFit programming to maximize overall athletic performance. Participants leave with a better understanding of how to develop their own cardiovascular “engine” and apply this knowledge to a training scenario for individuals or gym populations.

The cost for this course is $349, click here to register.

Sunday 180204

As many rounds as possible in 20 minutes of:
Row 500(450) meters
20 Kettlebell sumo deadlift high pulls, 35#(24#)
4 Wall walks

Post rounds and reps to comments and BTWB

Walt and John enjoying some fitness while on vacation!! #shirtlessSunday