Saturday 160709

For time:
Run 1 mile
Rest 3 minutes
100 Toes to bar
Rest 2 minutes
Row 1,000m

Post times to comments and BTWB

Got tickets? To the George Washinguns Show? Nate does.

Got tickets? To the George Washinguns Show? Nate does.





















I’m not yelling at you, I’m just boldly reminding you. 

Verve will be having it’s regularly scheduled classes and open gym times. Starting at 12:30pm Verve will have a guest host, Miles Nichols, discussing the benefits of High Intensity Interval Training (HIIT). These benefits do not just include outward aesthetics but also our internal healthy. Is our internal health as sexy as our external abs? Uh, yeah. So come hear all about it.

This discussion is open to anyone and everyone. . . Verve members, members of other CrossFit gyms, non CrossFit folks that have no interest in doing CrossFit but enjoy knowledge, and of course that family member or friend that hasn’t heard you shut up about Crossfit and wants to give it a try. This discussion will help enlighten us all to the notion we don’t need to go “get in shape first” before we start CrossFit, we simply need to get started. It will also go into the concept that CrossFit is infinitely scaleable to meets the needs of anyone that walks through our doors. 

Following the discussion, right after you hear about all the amazing things doing CrossFit has to offer, you can test run it for yourself. We will host a free introductory workout. The discussion is approximately 45 minutes long and so is the workout. Got an hour and half in the middle of the day tomorrow? Then stop by Verve at 12:30pm and get your learn on and then get your sweat on. 



Friday 160708

Take 20 minutes to establish a heavy complex of:
1 Hang power snatch + 1 power snatch

Then every minute on the minute x 7 minutes:
3 Hang power snatch @ 65% of today’s heaviest complex

Post load to comments or BTWB

Verve has an adorable new member, Beckett Ames Canning born 5/23/16!! Mom Cheresa, Beckett, and the whole Canning family are doing great!!

Verve has an adorable new member, Beckett Ames Canning born 5/23/16!! Mom Cheresa, Beckett, and the whole Canning family are doing great!!






















I have to give full credit to Danni for pointing me to this episode of the podcast from brUTESTRENGTH titled The Body Achieves What the Mind Believes.  I don’t want to get all Tony Robbins on you, but in the famous words of Arnold Schwarzenegger, this episode will PUMP YOU UP!  The interviewer, Michael Cazayoux talks with the Red Sox Mental Skills Coordinator (yes that’s his job title) Justin Su’a.  Mike and Justin discuss topics such as the power of purpose, how to find your purpose, building confidence, “you give power to what you focus on”, and ways to change your mindset and take control of your thoughts.  I have officially listened to the entire discussion twice and will probably have it on a regular rotation while I drive.


  • Free Intro Class including guest speaker tomorrow from 12:30pm – 3pm.  Grab a friend and get assaulted with knowledge bombs
  • Yoga will be this Sunday at 11am with the always-awesome Kacey!!!

Thursday 160707

For time:
15-12-9-6-3 Reps of:
Thruster, 115#(75#)
Chest to bar pull-ups

Post times to comments and BTWB

Like father, like son. Two fourths of the Afraimi family working out side by side.

Like father, like son. Two fourths of the Afraimi family working out side by side.













The Dude abides By Courtney Shepherd

During my travels to various other CrossFit gyms, I’ve seen several variations of “Gym Rules” posted throughout. Sometimes these rules say things like “There will be a 5 burpee penalty for every minute late to class”, or ” Do not drop weights”. I’m not in total agreement with all the rules I come across, especially the ones that penalize the tardy. I’m not a fan of athletes showing up late and there is a point in time when I don’t feel comfortable letting someone join the class, but I understand life happens and we try to accommodate. . . we may throw a few verbal jabs in, sometimes very deservedly so. However, last week, while I was in Tennessee, I saw a board of rules at the gym I visited, and I liked them all. So, I thought I would share them with you:

  1. Be Cool– Introduce yourself to newbies, bring your mom, teach someone something you’re good at, tell good jokes.
  2. Technique Is King– First comes form, then comes weight and intensity. You can go fast and heavy when you move well. It is really that simple!
  3. Be Positive– Think and say “yes you CAN!”. Push your boundaries and get comfortable with the struggle. Always cheer on your fellow comrades; no one finishes alone.
  4. Listen To Your Coaches– Their knowledge is hard earned, their advice is valuable, and their instructions are law – ABIDE!
  5. Respect The Box– Wipe down and return all equipment to its home. Don’t drop kettle bells or empty barbells – EVER!
  6. Clean Up Your DNA– Blood, sweat, and tears are signs of AWESOMENESS but clean that shit up!!
  7. Don’t Be A Chalkmonster– Chalk your hands in the bucket. Clean up spills and wipe it from equipment after use.
  8. Check Your Ego At The Door– You don’t have rivals here, you have teammates.
  9. Count Only Good Reps– Integrity is one of our core values. No one cares what your score is but everyone cares if you cheat!
  10. Track Your Progress– The more detail you can record, the improvement you will see. Several small victories can create momentum and lasting changes.

Verve does not have gym rules posted anywhere, but it doesn’t mean we don’t have any. We have kind of taken the “some things should be understood” and “follow the guides and actions of those around you” approach. Unfortunately, every now and again, we sometimes need to be reminded about some of these unwritten, universally understood to be true, rules. Sometimes we get complacent and don’t put away the things we took out. Sometimes we take for granted that someone else will pick up after us. And sometimes we are in such a hurry we forget that there is no one in the gym that really wants to put their hand in the left over bodily fluids of someone else. So look over the rules, courtesy of CrossFit Brigade in Chattanooga, TN, and try to remember Verve is a space shared by hundreds of people throughout the day. How can we best be a part of what continues to make it clean, thriving, safe, and fun? 

The Dude abides. 






Wednesday 160706

Take 15 minutes to establish a heavy overhead squat

Then, 5 rounds:
3 Behind the neck, wide grip push press + 5 overhead squat @ 50% of today’s heaviest
100′ Shuttle sprint
Rest 1 minute

Post Results to BTWB












There are many things that can affect your squat, two of which are your mobility and stability. Today, I am going to go over three different mobilizations that could potentially help your positioning in your squat. These three stretches should each be done for anywhere between 2-3:00/side whenever you do them. Here is to making some change in your wonderful hip mobility!

  1. Standing Banded Pigeon
  2. Banded Hurdler
  3. Banded Superfrog


It doesn’t take very long to make change. Take an extra 10-15 minutes out of your day everyday to make sure you are focusing on areas that you need to work on. Consistency gets results. 

Tuesday 160705

4 Rounds for time:
50 Double unders
25 GHD sit-ups
10 Strict handstand push-ups

Post time to BTWB

Andrew with one of the many great outfits from yesterday!

Just one of the many great outfits from yesterday!

So a long weekend has just ended and I don’t know about you but I feel less relaxed after a long weekend than I do after a normal weekend.  I always feel like I’ve lost a day.  Whether it’s things I need to do for work or even my own personal errands I always feel as if the extra day off,or really 1/2 day off,  screws up my schedule.  

I was looking for a few easy tips to help me relax on Monday evening and came across an article that had a little something for everyone.  For people that prefer to use beverages or food to help them relax or perhaps you are a person that prefers meditation, the article found HERE has a tip or trick for all of us.  

Here are a few that resonated with me.

Sip Green Tea.  Instead of turning purple with rage, get green with a cup of herbal tea. Green tea is a source of L-Theanine, a chemical that helps relieve anger.  This is one of the easy tips, simply brew it and drink it.  What could be easier?

Eat some chocolate.  Just a little bit of dark chocoate can regulate levels of the stress hormone cortisol and stabilizes metabolism.  

Meditate.  Five minutes of peace is all it takes to reap the benefits of meditation. There’s evidence that just two quick bouts of silent meditation per day can relieve stress and depression. Find a comfortable spot in a quiet place, concentrate on your breath, and feel those anxieties start to disappear.

Drip Cold Water On Your Wrists.  As you’re probably starting to see, I choose the options that are quite easy but also yield the results that I’m trying to get. When stress hits, head for the bathroom and drop some cold water on your wrists. This works because there are major arteries right underneath the skin, so cooling these areas can help calm the whole body.

There are many additional ways to help deal with stress including exercising and utilizing creative outlets.  Click the link above and find the few that resonate with you and help you alleviate stress.  If you have other alternatives post them in the comments section. 

Monday 160704

100 Calorie row
75 DB thrusters, 40#(25#)
50 Pull-ups
75 Wallball shots, 20#(14#)
100 Calorie row

Post time to BTWB

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

Hope everyone is enjoying a nice long weekend.  Today we have 2 classes and an open gym sandwiched in between the two classes.  Classes are at 9:00 am and 11:30 with open gym from 10:00 – 11:30.  As you can see we are doing some rowing so be sure and SIGN up for class.  If you are on the wait list for the early class or don’t sign up, know that the people that did sign up will have first rights to the rowers. 

All members are welcome to join in classes today so if you have a Sprint only membership be sure and come in and enjoy today’s HERO workout before moving on to whatever festivities you have in store for the 4th of July.  

Tons of cool stuff happening at Verve in the next couple of months.  Check out last Saturday’s blog for a complete list of all the events coming up.

Reminder that the pre-sale for our new shirts ends today at 9:00 PM.  If you want a shirt and haven’t had a chance to pre-order one, be sure and do it today as we are sending the order to the printer tomorrow. 

Sunday 160703

As many rounds as possible in 12 minutes of:
12 Deadlifts 95#(65#)
10 Power Snatch 95#(65#)
8 Knees to elbows

Post reps to comments or BTWB

Nobody will complain when you show up with this cocktail!

Nobody will complain when you show up with this cocktail!

WHAT TO BRING TO YOUR NEXT BBQ YOU ASK?  Everyone loves the person who bring a delicious cocktail!! Here is a refreshing cocktail that is PERFECT for that 4th of July BBQ you may be going to, or for your party of 1 at your house.  You can see the full recipe here


  1. 1 1/2 ounces Stoli gluten-free vodka
  2. 1 teaspoon honey, more as desired
  3. 3 ounces cantaloupe puree
  4. 1 teaspoon fresh grated ginger
  5. 1 teaspoon lime juice
  6. Optional: fresh mint leaves, additional for garnish
  7. Cantaloupe, balled, for garnish
  8. Ice cubes
  1. For the Puree: Cut the cantaloupe into chunks and blend in a high-speed blender or food processor for 30 seconds until completely smooth. Depending on the size of your cantaloupe, this will yield about 16 ounces of puree.
  2. In a cocktail shaker filled with ice cubes, add vodka and honey and stir well until honey is mostly dissolved. Add cantaloupe puree, ginger, lime juice, and mint, if adding. Muddle the mint with the back of a wooden spoon. Shake vigorously then strain and pour into a chilled glass.
  3. Garnish with sprigs of mint and melon balls if desired.


  • Sprint Only members are welcome to join classes on Monday, July 4th!!!

Saturday 160702

4 Rounds for time:
Run 400 meters
50 Air squats

Post times to comments and BTWB

Femme Royale is coming up in August. That's not the only thing Verve has planned this summer!!

Femme Royale is coming up in August. That’s not the only thing Verve has planned this summer!!

















So much more room for so many more activities!! Verve has a lot of stuff on the calendar for the next few months, so get yours out and starting writing it all down:

July 2nd-3rd (Saturday-Sunday)- Verve is hosting a Level 1 Seminar. The gym will be closed both days. We will however, have early morning classes so you can get your fitness out of the way and enjoy the rest of the day. See MBO for class times and to get signed up.

July 4th (Monday)- Happy Fourth of July!! Verve has an abbreviated schedule. Please see MBO for class times and to get signed up. It will be a longer hero workout, it can be done as an individual or you can grab a buddy and make it an awesome partner workout. Reserve your spot in a class now!!

July 9th (Saturday)- Verve is hosting a special Free Intro Class. We will be starting off with a 45 minute discussion about the benefits of CrossFit (High Intensity Interval Training) brought to you by Miles Nichols of Living Love Mindfulness Medicine Clinic. This will be followed by a 45 min intro workout. This is open to anyone and everyone, so bring the naysayer in your family and let them learn about the benefits before they give it a try. The whole event starts at 12:30pm. 

July 16th (Saturday)- Verve is hosting a ladies only WOD & Wine event. Sorry guys, the next one will be for you!! Ladies, stay tuned for more information. 

July 30th (Saturday)- Verve is hosting a Paleo Pop-up from 2:30pm-5:30pm. Check out vendors, food, and more. Click here for more details.

August 13th (Saturday)- Femme Royale is here!!! It is a ladies only, one day competition. There are 3 workout divisions making it the perfect competition for anyone of all fitness levels to compete. Grab your best girlfriend or the girl you always seem to partner up with in the 6:30am class, and get registered today by clicking here. Gentlemen, we will need your help on this day. Stay tuned for a volunteer sign up sheet, we need judges and folks that can help move equipment. 



Friday 160701

Take 15 Minutes to work to a heavy power clean
then 3 rounds:
10 Hang power cleans at 40% of today’s 1 rep
2 Minute max calories on rower
rest 2 minutes between

*Score is one rep power clean and lowest calories on rower

Post score to comments or BTWB

Kellie and Jackie just getting in a quick Solw Sesh! No, but really, bicep curls are great for your elbows (find a way to incorporate them into your accessory work)

Kellie and Jackie just getting in a quick Solw Sesh! No, but really, bicep curls are great for your elbows (find a way to incorporate them into your accessory work)



















Thank you Eric Clancy for turning me (Anna Mattson) on to Trevor Brochmeyer on YouTube!! I have followed Kelly Starrett for a while and have used many of his techniques so it is refreshing getting some new and different mobility ideas.  If you don’t follow him now, make sure to follow SMASHWERX on YouTube!  Here is a video he posted recently regarding some lower back loosening techniques, take 9 minutes and watch it.  This isn’t your basic smash and grab mobility!



-There is a Level 1 this weekend at the gym so we are going to be leading a 6am and 7am class on Saturday along with a 7am class on Sunday!!! Get your coffee and come in early

-There is an abbreviated schedule on Monday, make sure you double check class times in Mindbody.

Thursday 160630

For max reps at each station:
4 Minutes of rope climbs
4 Minutes of burpee box jumps, 24″(20″)
4 Minutes of alternating dumbbell snatch, 40#(25#)
Rest 2 minutes between movements

*Score is total reps at each station

Post reps to comments and BTWB


Why CrossFit? Why high intensity interval training? Why at any age and/ or any time in your life? Why at any stage in your fitness level? Because you deserve to live a long, happy, healthy life. 

If you are reading this blog post, you have probably already bought in to what we are selling here at Verve. Longevity. Health. An enjoyable life filled with activities and adventure outside of the gym. Know anyone that is still not sold yet? Know anyone that still claims “I hear everyone that does CrossFit gets injured”? Well now is an amazing time for you to ask them to simply follow you through Verve’s doors and listen to some highly educated folks explain the benefits of CrossFit training. And if they like what they hear, they can stay at Verve just a little longer and try out their first workout for free. 

Saturday July 9th Verve will be hosting a free intro class. But this is not just any free intro class. With the help of Miles Nichols and his business partner Dr. Diane Mueller, both from Living Love Mindfulness Medicine, Verve will first have a 45 minute discussion about the benefits of CrossFit based training:

“Can High Intensity Interval Training (HIIT) Help Reverse and/or Prevent Type 2 Diabetes, Unhealthy Weight Gain, and Heart Disease?

A term called “diabesity” has been coined to describe a metabolic dysfunction that can range from mild blood sugar imbalances to full-fledged type 2 diabetes, and is frequently coupled with abdominal obesity (but thin people can have metabolic issues as well).

Insulin resistance is a key element to the formation of blood sugar issues, and a big player in diabetes, weight management, and cardiovascular illness.

In this talk we will explore the science behind how High Intensity Interval Training (HIIT), in combination with proper nutrition, adequate sleep, and stress-management, can improve insulin sensitivity and reverse one of the main underlying root causes behind the “diabesity” epidemic.

Did you know that HIIT can be modified to be accessible to all physical conditions and body types? HIIT isn’t just for athletes and strong young adults. In fact, all ages and even those with chronic illness or fatigue can greatly benefit.

We will discuss how to safely modify and successfully apply HIIT for a variety of health conditions and physical fitness levels.

Join us for an engaging discussion followed by an experiential immersion into HIIT!

Looking forward to it!

Following this discussion any and all interested participants may stick around, get warmed-up, and have their first introduction to a workout at CrossFit Verve. The workout portion will also be 45 minutes long. So if you have an hour and half on Saturday that you want to spend hearing knowledge bombs get dropped and then personally experience some sweat bombs drop, get to Verve at 12:30pm and settle in for the ride. 

This event is at no cost and is open to anyone and everyone. Some of you experienced CrossFit folks may be interested to hear the discussion. Got any questions about the event, please leave them in the comments.

Click here for more information about Miles, Dr. Diane, and their clinic.