Monday 150504

In 20 minutes establish a heavy complex of:
1 Clean pull + 1 power clean + 1 hang power clean

Then, every minute on the minute for 10 minutes:
1 complex @ 70% of heaviest complex

Post weight to BTWB.

New "Olympic" class starts tonight.  This picture should serve as motivation!

New “Olympic” class starts tonight. This picture should serve as motivation!

A quick thank you from your CrossFit Verve Regional Team for all the donations and to everyone that attended Saturdays get together.  We can’t tell you how much we appreciate it and appreciate all of you.  Special thanks to Brendan for hosting us all at Lucky Pie. Hope everyone had a great time.

New Olympic class begins tonight at 5:00.   The program will run for 6 weeks and classes will be Monday, Tuesday, Thursday, and Friday.  After the 6 weeks is over we will evaluate the success of the program and decide if we want to continue with program or choose to do a different type of specialty class.  Feedback is welcome once the 6 weeks is over.  

We’ve discussed a little about the program and what to expect now I want to let you all know what we expect from you, the participants.  You will have to write your numbers down!  The first week is going to be based on percentages of your max lifts, but each week after that we will be adding weight rather than calculating new percentages to lift.  Try to show up a few minutes early and get your heart rate up and get a little sweaty.  There’s going to be a lot of work in the hour so hopefully we can begin right away and not have to worry about getting the group warm.  We can always do a quick number of burpees if need be.  

As discussed previously, you need to have a solid understanding of the movements to participate in the class.  Ideally you will have at least a year of Olympic lifting experience and know what the movements are.  The program will be on the board by the GHD machines.  All 4 days will be there and each week you can plan on adding 5# – 10# to last weeks lifts.  We will be focusing on correcting faults and not so much on teaching movements as time is going to be limited.  

There will be some homework that you can hopefully find some time to do.  This will not be at 6 o’clock when the class ends as it’s going to involve GHD work and barbell work.  Ideally you’ll be able to find an hour of open gym time once a week.  If you can’t it’s not the end of the world.  

More will be explained on Monday during the first session.  Look forward to seeing all those interested on Monday.  

 

Sunday 150503

As many rounds as possible in 12 minutes of:
5 Handstand push ups
5 Squat Cleans, 155#(105#)

Post rounds to comments or BTW

Scrimps!! YA!!

A BIG thank you to Robyn for blocking this awesome recipe out!

Creamy Coconut Shrimp over Zucchini “Pasta”

❖ Recipe courtesy of The Healthy Foodie
❖ http://thehealthyfoodie.com/creamy­coconut­shrimp­over­zucchini­pasta/
❖ Modified & Zoned by RKB, recipe found by Emily H.

INGREDIENTS

● 680g cauliflower, roughly chopped (4C)
● 3⁄4 cup water
● 8 fl. oz. pure coconut water (1.5C)
● 1⁄2 tsp Himalayan or fine sea salt
● 1⁄2 tsp freshly cracked black pepper
● 264g mushrooms, sliced (1.5C)
● 97g onion, very finely chopped (1C)
● 396g cooked shrimp (size 71­90) (12P)
● 1⁄4 cup coconut cream (13F)
● 1⁄4 cup fresh cilantro, chopped
● the juice of 1 lime (1C)
● 1⁄4 tsp garam masala
● 756g zucchini, peel on, stringed (or julienned) (3C) (252g = 1CHO, just in case you don’t mix them in
the batch)

INSTRUCTIONS
1. Add cauliflower, water and pure coconut water to a medium saucepan. Bring to a boil, cover, lower heat
and cook until the cauliflower is really soft, about 5­7 minutes.

2. Meanwhile, cook the mushrooms in a large skillet until nice and golden. Add onion, salt and pepper and
continue cooking until soft and fragrant.

3. Ladle the cauliflower mixture into your blender and process on high speed until super smooth and silky
in consistency.

4. Pour that cauliflower mixture over the mushrooms and onions. Add the cooked shrimp, coconut cream,
lime juice and garam masala and bring to a simmer over low­medium heat.

5. Cook just enough to warm the shrimp then stir in the fresh cilantro.

6. Mix in the stringed zucchini with the shrimp sauce. This will make a 12P, 12CHO, 13F batch ­ so weigh
out the entire dish and divide by 12 = 1 serving.

○ Each serving will contain 1P, 1 CHO, 1F

○ The heat from the sauce alone will soften the zucchini some, but it you want yours to be even
softer still, you can also throw the whole dish in the microwave for a minute or two, or saute on
the stove for a few minutes.

VERVE UPDATES:

We can’t thank everyone enough for coming out Saturday night for the Verve Night Out with #teamverve.  We are continuously humbled by the amazing community we are a part of at Verve.  Thank you so much!

Saturday 150502

In teams of 3 complete as many rounds as possible in 30 minutes of:
15 Rope climbs
60m Overhead walking lunge, 45#(25#)
45 Burpees to plate, 45#(25#)

Post rounds to comments and BTWB

Garrett doing his best impression of Superman. . . and working that midline.

Garrett doing his best impression of Superman. . . and working that midline.

 

S-A-T-U-R-D-A-Y Night! And morning, and afternoon, you get my though, it’s the WEEKEND!! So what are you gonna do with your days off? I might have a few suggestions. . . .

*Tonight is Verve’s Epic Night Out @ Lucky Pie Pizza & Taphouse in downtown Denver. We’ll be there from 4pm-8pm enjoying food, drinks, and laughs. It’s also a fundraiser to help send #teamverve to the South Regionals in Dallas, so there will be several silent auction items and a plethora of raffle prizes. Be there or be a giant square.

*Sunday find your inner harmony with some yoga @ 8am with Molly. Sign up on MBO and bring your own yoga mat.

*A representative from Stronger Faster Healthier will be here on Monday the 4th with info and samples.

*Next Saturday, May 9th, we are hosting another community class at 8am. It’s the best opportunity to bring family and friends who are interested in this thing called “the CrossFit” for a nice introductory workout and Q&A session.

*#teamverve will be heading out of town Thursday May 14th for the South Regionals in Dallas, TX. We would love anyone who can come to join us in this adventure. If you are interested in traveling to regionals to cheer on the team, click here for ticket info and click here for info on lodging.

*We will have some regional viewing parties for those who are not able to make the trip to Dallas, stay tuned for days and times. 

*Verve will be hosting 3 big seminars over the summer (Level 2 certificate course, CrossFit Football Trainer Course, and CrossFit Weightlifting Trainer Course), stay tuned for a blog post this week with more information. 

Friday 150501

For time:
Row 1500 Meters
9 Power Snatch 155#(105#)
Row 1000 Meters
15 Power Snatch 135#(95#)
Row 500 Meters
21 Power Snatch 115#(75#)

Post time to comments or BTW

 

Matt on #teamverve working on some weighted pull-ups.

Matt on #teamverve working on some weighted pull-ups.

“I want more pull-ups” “I want more Push-ups” “I want more…” – Anna Mattson

I have heard some athletes asking questions about how they can start getting more of a particular movement, whether it be pull-ups, push-ups, handstand push-ups, wallballs, etc.  I hate to bring it up again, but after listening to a Tim Ferris podcast in which he interviewed Pavel Tsatsouline.  Pavel has a training philosophy called GREASING THE GROOVE (GtG).  GtG is a training method in which you perform the desired movement often, perhaps 2 – 3 times per day, in reps much below failure.  Pavel has shown that this will help to build neural adaptation to help your muscles fire in the necessary sequence to perform the desired movement.  So I don’t slaughter this training scheme, I will now reference a great article by T-nation, find the whole article here.

Pavel Tsatsouline is known for creating the phrase greasing the groove (GtG) in his book Power to the People. In the book, he talked about how important it is for the neurological groove to fire in a certain sequence and intensity. GtG is not so much breaking down muscle tissue for more growth, as it is about building up the neurological pathway of lifting heavy weight.

Muscles are made up of many muscle fibers, which follow the all-or-none law – meaning they contract or they don’t. The nervous system sends signals to the muscles fibers to contract. As the signals become more frequent, the muscle fibers twitching overlap and summate to create greater pull.1,2 The faster the signals, the greater the cumulative pull of the muscle (similar to faster revolutions of the engine lead to greater power).

GtG helps build this firing pattern. Furthermore, it trains the inter-muscular coordination that is needed for heavy lifts (helping the muscles get along better with each other)

Here is how Pavel stated it:
Muscle failure is more than unnecessary – it is counterproductive! Neuroscientists have known for half a century that if you stimulate a neural pathway, say the bench press groove, and the outcome is positive, future benching will be easier, thanks to the so-called Hebbian rule. The groove has been ‘greased’. Next time the same amount of mental effort will result in a heavier bench. This is training to success! The opposite is also true. If your body fails to perform your brain’s command, the groove will get ‘rusty’. You are pushing as hard as usual, but the muscles contract weaker then before! To paraphrase powerlifting champ Dr. Terry Todd, if you are training to failure, you are training to fail.

Not Training to Failure – Perfect Practice

One of the biggest keys in the above statement is how important it is to not train to muscle failure. As Dave Whitley has described, lifting heavy weights is a skill. A skill is not learned by completing it over and over until muscle fatigue sets in. The old-time strongmen performed every repetition knowing they would have to do it again soon. It was always perfect practice.

Pavel described the way a tennis player would perfect his serve as an analogy to how to train to lift heavy weights:
How do you improve your tennis serve? Do you hit the court once a week and keep on serving until your balls could not knock out a sick mosquito and you can barely lift your arm? No, you come to the court as often as possible, ideally more than once per day, and slam those little yellow balls until you feel that your serves are about to slow down.

 Frequent Greasing
One of the big keys in GtG is frequent work of the same exercise.
It may seem counterintuitive as we often hear how we need to avoid overtraining. However, if we are not training to failure our bodies can afford to do the same exercises again either later that day or the next day.

Again, we are training the nervous system to utilize our muscles to the fullest capacity. Similar to learning a language, if you only use it once a year we will not retain it very well. However, if we are immersed in a foreign country and use language frequently throughout the day we will learn it quicker.

***Pull Ups With GtG***
One of the questions I hear most often is how to do a strict pull up. Accomplishing a strict pull up makes people very happy. The GtG program is perfect for building strength in this way.

 If a pull up can’t be completed then a ring row is a perfect alternative. However, jumping pull ups, where the person jumps up and then lets him- or herself down slowly are a great way to build strength for a full pull up. The eccentric portion of a movement is an excellent strength builder.

When doing jumping pull ups, only do a few at a time and focus on going as slowly as possible through your sticky points. If you have a difficult time with getting your chin over the bar in a pull up, then focus on holding that part as long as possible on the way down. Over time, try to make the way down slower and slower.

An ideal plan would be to do about one quality negative pull-up every ten minutes while working out other body parts (for a grand total of five in a workout). Do this everyday and a strict pull up will come soon.

I hope this helps some of you create a game plan to get more of what you want.  2 key takeaways are to NOT go to failure, go until quality begins to degrade and DO IT.  The program is only as good as it is executed.

VERVE UPDATES:

– We will have silent auction items for you to bid on posted in the gym all day Saturday AND at the Verve Outing at Lucky Pie Saturday night.

-Don’t forget about the Verve Outing Saturday night from 4p – 8p @ Lucky Pie Pizza.  Thank you in advance to Lucky Pie for hosting our group!

Thursday 150430

Back Squats
15-1-10-1-5-1

Then, tabata back squats @ 75#(55#):
:20 work, :10 rest x 8 rounds
(bar stays on back the entire time)

Post loads to comments and BTWB

#teamverve is #regionalsbound. Clockwise from top left: Anna, Trey, Courtney, Matt, Lillie, Nate, Eric, and Nicole

#teamverve is #regionalsbound. Clockwise from top left: Anna, Trey, Courtney, Matt, Lillie, Nate, Eric, and Nicole

 

 What is going down on Saturday? A whole lot of good times, that’s what.

Verve is having an epic night out. Thanks to Verve’s own Brendan McManus, Lucky Pie Pizza & Taphouse in downtown Denver will be hosting this amazing shindig this Saturday, May 2nd, from 4pm-8pm. Why are we having this epic night out you ask? Well beyond bringing some of Denver’s coolest CrossFit nerds together for food, drinks, and laughter, this event is also acting as a fundraiser to help send #teamverve to the South Regionals in Dallas, TX. 

Following the CrossFit Games Open, Verve found it’s team placed high enough in the South West Region to earn an invite to the South Regionals. The team will be taking off for Texas Thursday May 14th and will compete all weekend. To help the team with their journey Lucky Pie Pizza will have several food and drink specials for Verve on Saturday. A portion of the proceeds from these specials will be donated to #teamverve. But wait. That’s not all. Starting Saturday morning, at the gym there will be several clipboards with items listed for silent auction. The clipboards will later be taken to Lucky Pie to finish off the auction that night. Some of the items up for auction include a year’s supply of bacon from Tenderbelly, 2 Copper ski passes for the 2016 ski season, and some PT sessions with Verve trainers. We will also have raffle tickets for purchase. Raffle prizes include such items as a case of Kill Cliff, gift certificates to Jake’s, and first crack at custom Verve/ Progenex shirts that have been made in limited supply in celebration of Verve’s invite to Regionals. 

This event is not just for Verve members, bring your family and friends. We have been told the Kentucky Derby will be broadcasted in the bar. So there are no excuses not to come hang out, talk CrossFit, paleo, and how to find a good pair of jeans that fit your squatter’s butt. #teamverve will be present and accounted for, providing you an opportunity to meet the guys and gals that have been training hard to represent Verve to the highest in Dallas. 

Come one, come all, and bring an extra dollar or two because for every dollar raised, #teamverve will say thank you with a burpee. (Yes, they will be divided up between the whole team. And yes, they will be paid back in full after Regionals.)

#teamverve thanks you in advance for all your support!! On a side note, if you happen to be an avid instagramer, the hashtag #teamverve appears to be shared with a modeling agency. So we are on a mission to flood it with pictures of people working out instead. Feel free to use the hashtag liberally.

Wednesday 150429

5 Rounds for time of:
10 Power cleans, 135#(95#)
15 Toes to bar
30 Double unders

Post rounds to comments and BTWB

Jim taking care of business during the Masters Qualifier.

Jim taking care of business during the Masters Qualifier.

 

I like working out. Working out is my favorite. By Courtney Shepherd and the experts at the New York Times

I don’t know about you but I am a fan of the inter webs. I enjoy the occasional dabble in the Book of Faces as well as the Instagram. I love the messages I get posted to my wall about achievements of Verve athletes, inside and outside of the gym. I also get some pretty funny messages sharing some silly inside joke or perhaps some new ninja moves we should try to incorporate into the Verve programming. A pretty funny post I got a few months ago was a joke a wife made to her husband saying it was possible Verve was actually really her better half. I think many of us can laugh because we know, this may not be that far from the truth. Anyone else out there find they have become obsessed with CrossFit? Maybe you don’t think you are but your family might disagree. Let’s take a little “obsessed test”, shall we?

1) Do you make sure you get a WOD in on major holidays such as Thanksgiving, Christmas, and New Year’s day?
2) When you travel, do you locate a CrossFit gym in the area you can visit during your vacation?
3) If you move, is one of your major concerns which gym you will go to?
4) Are your non CrossFitting family and friends tired of hearing about CrossFit from you?
5) Was your favorite birthday present the new pair of Reebok Nanos or other CrossFit related piece of equipment?

If you answered “YES”, to ANY of these questions I think you know what that means. And that’s okay, I’m not judging you. I was so obsessed with CrossFit I bought a whole CrossFit gym, I have no room to judge. The next question is why? Why are we so in love with CrossFit? I mean, it’s just working out, what’s the big deal? The big deal is different for each of us but it ranges from being the way we lost a significant amount of weight, to helping us feel good before our wedding day, to helping us eventually achieve an even bigger goal outside of the gym, like run a half marathon. We all walked into Verve with goals, most was to simply “get in shape”. But after we spent a lot of time in the gym those goals began to shift and ultimately I think most of us can say we love CrossFit because it makes us feel good. Perhaps it unleashes our competitive spirit. Or it gave us the ability to do things we NEVER imagined we could, like a strict pull-up. Either way, we leave feeling good. We have a sense of accomplishment at the end of the hour, and we just want more.

A question some might ask is, is more good? Is it possible for us to workout out too much? In an article in The New York Times titled “The Right Dose of Exercise For a Longer Life”, they actually site a recent study that not only addresses how much is too much physical activity but even more important, what type of physical activity.

“Exercise has had a Goldilocks problem, with experts debating just how much exercise is too little, too much or just the right amount to improve health and longevity. Two new, impressively large-scale studies provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect. The studies also found that prolonged or intense exercise is unlikely to be harmful and could add years to people’s lives.”

I think we can all agree, without having any medical credentials behind our names, that any exercise is better than no exercise. The current recommend guidelines from governmental and health organizations call for 150 minutes of moderate exercise per week to build and maintain health and fitness. That’s 2 1/2 hours per week, of moderate exercise, an example of which is walking. We pretty much knock that recommendation out of the park. Is that bad? I’ll skip through the who, what, when, where, and for how long logistics of the study and just highlight the main point here:

“Then, as with the other study, they checked death statistics. And as in the other study, they found that meeting the exercise guidelines substantially reduced the risk of early death, even if someone’s exercise was moderate, such as walking.

But if someone engaged in even occasional vigorous exercise, he or she gained a small but not unimportant additional reduction in mortality. Those who spent up to 30 percent of their weekly exercise time in vigorous activities were 9 percent less likely to die prematurely than people who exercised for the same amount of time but always moderately, while those who spent more than 30 percent of their exercise time in strenuous activities gained an extra 13 percent reduction in early mortality, compared with people who never broke much of a sweat. The researchers did not note any increase in mortality, even among those few people completing the largest amounts of intense exercise.

Anyone who is physically capable of activity should try to “reach at least 150 minutes of physical activity per week and have around 20 to 30 minutes of that be vigorous activity,” says Klaus Gebel, a senior research fellow at James Cook University in Cairns, Australia, who led the second study. And a larger dose, for those who are so inclined, does not seem to be unsafe, he said.”

So there you have it folks, you can keep WODing without fear of dying young. I’m not really sure if you were fearing an early death due to over CrossFitting but if you were, you may now rest easy.

It’s okay to workout hard and to do so often. . . as long as your body can handle it. Here is my disclaimer to you obsessed CrossFitters. . . LISTEN TO YOUR BODY. Working out is meant to make you feel good and help live a long, happy life. Yes, we will be sore from some of our efforts but soreness is not painful. Working out should not be painful. Taking rest days are good, they help the body restore and repair. If you are feeling excessively tired or worn down, take a rest day. Trying to lift heavy weight when our mind and body are not in the game can lead to injuries.

Make Verve, or whichever CrossFit gym you find yourself going to, the place you push yourself and find accomplishment. The place you build friendships, even of the slightly competitive nature. The place you may consider your home away from home. And if anyone gives you crap about it, just tell them it’s okay. . . it’s science, they wouldn’t understand.

*Click here for full article.

Verve Night Out This Saturday!!
Come join us at Lucky Pie Pizza & Taphouse in Denver
Saturday May 2nd, 4pm-8pm
It is a fundraiser to help send #teamverve to the South Regionals in Dallas, TX. There will be food & drink specials, a silent auction, and raffle prizes.

 

Tuesday 150428

As many rounds as possible in 15 minutes of:

15 Calorie row
10 Chest to bar pull ups

Post rounds to BTWB.

Skilz getting nasty on a Monday night.  A good way to start the week.

Skilz getting nasty on a Monday night. A good way to start the week.

May is just around the corner.  CrossFit Verve will be heading to The South Regionals in Dallas and competing from Friday May 15th through Sunday May 17th.  Many of the trainers are heading to Dallas to watch, coach, or compete so we may have some changes to the schedule for that specific weekend.  As of right now we have most of the classes covered and we are doing are best to make sure that all of the classes are covered so nothing changes.  We will have the classes set up in MBO by the end of this week so you’ll have an idea if there are any changes or class cancellations.  Stay tuned to MBO in the coming days and please let us know if you have any questions.

Next week we will start the new specialty class at 5:00 PM Monday, Tuesday, Thursday, and Friday.  Currently we aren’t able to offer a class in the morning but we will continue to look at a morning class as an option.  We are going to label the class “Olympic” in the MBO.  We are planning a 6 week run culminating in some type of testing at the end.  We may end up using the last week as opportunities to try and find new PR’s, but we are still considering our options and will make a decision as the 6 weeks starts winding down.

Yoga will now be offered at different times.  Please check MBO as some weeks the class will be at 8:00 am on Sunday and other weeks it will be offered at 11:00 am.  It is not necessarily 8:00 one week and then 11:00 the next so make sure you check what time it is being offered and sign up.  I’d hate for you guys to get up early on Sunday for no reason.  

Monday 150427

Split Jerk
1-1-1-1-1-1-1
then
Push up ladder not to exceed 15 minutes
2 in first minute
4 in second minute
6 in third minute
increase by 2 reps each minute(must be unbroken)
when failure is reached rest a minute and work backwards in remaining time.


Post to BTWB.

With the weather starting to get consistently more bearable each day, we have have the option of spending a lot more time outside and working on our fitness and health while also catching some much needed vitamin D.  Sprint training is a great tool that we can use and the best part about it is, it doesn’t take a lot of time to experience the benefits of speed training.  The men in the video above certainly know the benefits to sprint training.  

Not many of us can run a four minute mile.  If we tried to run at a four minute mile pace, our legs would soon start to fill like bags of sand due to the lactate buildup that would occur from trying to run that fast for that long.  We may never be able to keep that pace for an entire 4 minute stretch, but one way to achieve similar results would be to use sprint training intervals.  

An example would be a 4 minute mile pace for 15 second intervals with 30 seconds of rest between.  If we were able to perform 16 sprint intervals, we would cover the 1 mile distance.  This still seems difficult but with some training this could be achieved a lot sooner than the ability to hold a 4 minute mile pace.  This type of sprint training has been found to be the most effective way to lose body fat and get in shape. 

This type of exercise sequence will allow you to get maximum amount of intensity in while limiting the amount of pain and recovery time.  Research has shown that everyone from the elderly to the top athletes in sport can benefit from sprint interval training.  

The Poliquin Group wrote an article on how to get the most benefits from a sprint interval session no matter what your fitness goals are.  Please click HERE to read the article and understand how to better take advantage of your sprint work.  Remember these types of workouts can be done on the rower, assault bike, pushing a prowler, or simply running.  If you are ever looking for some type of workout to do during open gym consider a sprint interval session.

Sunday 150426

Complete as many rounds as possible in 5 mins of:
3 Deadlifts, 275#(185#)
7 Push Press, 115#(75#)

Post reps to comments or BTW

You could add so many delicious ingredients to customize it to your liking!

You could add so many delicious ingredients to customize it to your liking!

ZONE PALEO PAD SEE EW

This is a great Asian-flare recipe from zoneappetit.com.  This will yield, per serving, a pretty even block ratio.

Servings per batch: 6

Calories per serving: 244

Zone calculations per serving: 3P, 2C, 3F

Ingredients:

6 garlic cloves, peeled and minced (no vampires at your house after making this…)

1 pound of boneless, skinless chicken breast, sliced thinly on a diagonal

2 tbsp olive oil

3 cups broccoli rabe florets and leaves or Chinese broccoli (I used regular, standard broccoli)

10 carrots, peeled

1/3 c. coconut aminos

1 ½ tbsp. coconut sugar

2 eggs

Directions:

Lay your peeled carrots on a cutting board and use a Y-peeler or vegetable peeler to create thin, wide ribbons.  Peel those babies all the way…

Warm the olive oil in a deep, large sauté pan over medium heat.  Add garlic and chicken and sauté for 5 minutes, or until the chicken is white on the outside

Add the broccoli, coconut sugar, and coconut aminos and continue cooking for another 5 minutes until the broccoli has softened a bit.  Add the carrot ribbons and cook 5 more minutes.

Push the stir fry aside and crack the eggs into the pan.  Stir to scramble, and then mix everything back together once the eggs have firmed-up.

VERVE UPDATES!

-The post on Sunday’s is always a recipe, either Paleo or Zone or both. If you have any great recipes, e-mail annam@crossfitverve.com.

-Yoga @ 8am with Kacey.  Be there or be…. a tight bundle of knotted muscle.

Saturday 150425

Every minute on the minute x 10 minutes:
10 KB Swings, 70#(53#)
Rest 3 minutes
Every minute on the minute x 10 minutes:
10 Toes to bar
Rest 3 minutes
Every minute on the minute x 10 minutes:
Row 15 calories

Post results to comments and BTWB

Joel cruising through some double unders.

Joel cruising through some double unders.

 

 Lots of Verve happenings coming up:

*Over the next few months we will be alternating class times for Sunday yoga between 8am and 11am. Here is the upcoming schedule:

Sunday May 3 — Molly 8am
Sunday May 10 — Kacey 11am
Sunday May 17 — Molly 8am
Sunday May 31 — Kacey 11am
Sunday June 7 — Kacey 11am
Sunday June 14 — Molly 8am
Sunday June 21 — Molly 8am
Sunday June 28 — Kacey 11am
Sunday July 5 — Kacey 11am

Please continue to sign up on MBO to reserve your spot AND bring your own yoga mat.

*#teamverve is heading to the South Regionals in Dallas, TX May 15th-17th. To help raise money to send the team we will be hosting a Verve Night Out Saturday May 2nd, 4pm-8pm, at Lucky Pie Pizza in downtown Denver. We will have raffle prizes, a silent auction, and a portion of the event’s food/ drinks sales will be donated to #teamverve. Come down and mingle with the team and possibly win some pretty cool stuff.

*If you want more information about the South Regionals (location, ticket sales, and places to stay) click here.

*We also have a Regionals shirt designed with the help of Danielle Dangoia and her company Barcode Fit. These shirts are available through pre-order only and 100% of the proceeds will go to #teamverve. Click here to order a shirt, all orders must be in by Sunday April 26th, 6pm. Local pick-up will take place at Verve before Regionals. Any shipped orders will go out after Regionals. 

Order a #teamverve Regionals shirt while you can!! Wear them to support the team.

Order a #teamverve Regionals shirt while you can!! Wear them to support the team.