Thursday 160428

With a 4 minute running clock run 400m, with remaining time as many reps as possible of:
Round 1- Double unders
Round 2- DB power snatch
Round 3- Double unders
Round 4- DB power snatch
Rest 1 minute between rounds

Post reps to comments and BTWB

It takes organization between trainers to coach the main WOD in the front of the gym and Sprint in the back.

It takes organization between trainers to coach the main WOD in the front of the gym and Sprint in the back.


Verve is looking for trainer interns!!

Over the years we have been asked numerous times by various people “What sets Verve apart? What makes Verve special?” Our answer has always included both our training and our community. A standard of excellence in training was started by Matt and Cherie, it was carried on through Mas and Joylyn, and Eric and I have done our best to keep it continued. We take pride in having trainers that know the members of Verve, care about the members of Verve, and want to constantly help guide Verve members to improve their fitness. One of the best ways Verve has gone about finding such a person is by looking to it’s members to work to become trainers. 

If you have ever thought about or had an interest in training, we want to talk with you more. We believe by going to Verve members to build our army of trainers, it continues to help us build the other thing we hold so dear, our community. 

Beyond being a current member of Verve, our first requirement to apply is that you hold a current Level 1 certificate. The internship is an unpaid process. We understand your time is valuable and do not want to take advantage of it, but there will be a time requirement of 7 hours per month, which includes a monthly trainer meeting. The internship process will vary from person to person, the goal being to work towards a position as a part time trainer for Verve. During the internship our goal will be to build the 6 characteristics we believe make a good trainer:

  1. Group management
  2. Teaching
  3. Seeing fault in movement
  4. Correcting fault in movement
  5. Presence and attitude
  6. Demonstration

We will also need those in the internship process to begin to learn basic information about Verve as well as how to use MBO and welcome new people to Verve. As trainers our goal is to lead by example, we would look for interns to do the same. 

For more details about the process, to apply to intern, and to ask any and all questions we will be hosting a meeting Thursday May 5th at 8pm. If you have a resume that includes any information regarding history in fitness, training, teaching, certificates, etc. I would encourage you to bring it. If you have any additional questions please feel free to email me,



Wednesday 160426.

For time:
50 Wallball, 20#(14#) to 10′
25 Ring dips
50 Box jumps, 24″(20″)
25 Ring dips
50 Wallball, 20#(14#) to 10′

Post Results to BTWB.


Hello CrossFit Verve!

June 18th and 19th CrossFit Verve will be hosting a CrossFit Football Seminar. This will be held from from 8am to 5pm both days.

This course is an introduction to the concepts, movements and level of intensity needed to be successful in training for sport. In the course, participants are provided with a foundation for training athletes. They are taught the fundamentals of sport-specific training, including sprinting, basic movements, warm-ups and cool downs, change-of-direction and agility drills, jumping and weightlifting. Participants are given information on programming, nutrition and diet, and film study. Film study demonstrates the practical application of the CrossFit movements to football and other power sports. Anyone who trains groups that are required to be strong, agile and powerful can benefit from this course, no matter the level of athletes.

A good example of just one of the drills that CrossFit Football will be going over this weekend. Click through their youtube channel, here, to find some more good tips. 

Learning Objectives

The Football Course teaches participants to:

  • Understand the most effective way to utilize CrossFit for sport-specific athletes.
  • Learn how to effectively implement the CrossFit Football program’s “plug and play” strength-and-conditioning template in a gym and/or team environment.
  • Build competency when implementing CrossFit Football’s warm-up progressions, which can also be used as diagnostic tools for identifying an athlete’s limiting factors.
  • Develop competency in the major multi-jointed barbell movements: the squat, deadlift, bench press and power clean, including the ability to teach, see and correct proper mechanics.
  • Utilize recovery as a necessary part of training. This extends to, but is not limited to, intelligent training, nutrition, stretching, identifying limiting factors and mobility.


If you are looking for more information about this course, click here.

Tuesday 160426

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Chest to bar pull-ups
Burpee over the rower
Calories on the rower

Post to BTWB

mens t womens tank 1 womens tank 2








As mentioned in yesterday’s blog, we are having the in house competition this coming Saturday with all donations going to Emily to help in her expenses to Regionals.  In addition to the competition we are also having custom shirts made with the proceeds going to Emily to help with expenses.

The shirts and tanks pictured above are available for order.  If you want to purchase one, you’ll have to click on the link below.  All shirts will be delivered to Verve for pick up.  Shipping will not be available.

To purchase one of the shirts pictured above, please click on the link HERE.


Monday 160425

Take 20 minutes to establish a heavy complex of:
1 Deadlift + 1 hang clean + 1 front squat

Then, every minute on the minute x 7 minutes:
3 Hang clean @ 65% of heaviest complex

Post to BTWB

Pete doing his own version of a sled pull. (sled not pictured, but it was heavy!)

Pete doing his own version of a sled pull. (sled not pictured, but it was heavy!)

Hope everyone had a good weekend.  The Flea was a bit chaotic but it was pretty cool to see so many people walking around RiNo as well as all the local vendors selling their different products.

This is your final week to try out Sprint classes.  If you are interested in Sprint, and based on the attendance, many of your are be sure and email us to add it to your membership or if you only want Sprint make sure and let us know so we can make the necessary changes to your membership  For non Verve members that have an interest in Sprint make sure you have them come in this week and try a class and if interested in signing up, have them schedule their one hour assessment to get started in May.

As of today, you can start signing up your team for this coming Saturday’s in house competition to benefit Emily and her trip to Regionals in Dallas.  If  you’re interested in doing the competition but don’t have enough people for your team, be sure and post to comments or on the Verve Facebook page.  There should be enough people to help make the teams even out.  We are going to have 3 workouts over the course of the morning and early afternoon.  Donation amount is $10 per person or $40 per team.  If you are only available for the early workout, you can always line up an alternate person or persons to jump in for the later workouts.  Donations have to be in cash or by check as we won’t be able to charge your accounts.  

The 1st workout for the competition on Saturday is:

In relay fashion, each team member will complete the following before next team member may go. Time ends when all 4 team members have finished or the 14 minute time cap is hit. Order must be F, F, M, M. 
Option A
9-6-3 Reps of:
Hand stand push-ups
Hang power clean, 135#(95#)
Bar facing burpees
Or team may choose, 
Option B
9-6-3 Reps of:
:10 Handstand hold, hand release push-ups
Hang power clean, 115#(75#)
Bar facing burpees
We will release the next two workouts in the coming days.  Start getting your teams ready!


Sunday 160424

5 Rounds for time:
100′ walking lunge
15 Overhead squat, 95#(65#)

Post time to comments or BTWB

YEAH BUDDY! Fries and almond butter, a spectacular marriage.

YEAH BUDDY! Fries and almond butter, a spectacular marriage.


Found this sweet and salty snack on the Life of Riley site, where apparently you can not only find nut butter but great recipes too.  These look fun and innovative, like no fry set-up I have ever seen.  You can see the full post here

1 large butternut squash
1 Tbs coconut oil 
1/2 Tbs cinnamon
1/2 Tbs nutmeg 
Sea Salt and pepper to taste
1/3 cup Life of Riley Almond Butter
1/4 cup almond milk 
2 Tbs honey 

1. Pre-heat oven to 400 degrees and line a baking sheet with parchment paper. Set aside. 

2. Cut the butternut squash in half and remove the seeds. Then peel the outside. Finally cut the squash into stick shapes, about 1/2 inch thick. 

3. Place the squash sticks in a row on the lined baking sheet. 

4. Heat the coconut oil in a small sauce pan until melted. Using a coasting brush lightly coast the squash sticks. 

5. Sprinkle the cinnamon and nutmeg on top. Then add salt and pepper to taste. 

6. Place in the oven and bake for about 30 minutes, or until desired crispiness.

7. In a medium bowl, add the almond butter, almond milk and honey. Whisk until well blended. 

8. To serve place the squash fries on a plate and drizzle the almond glaze. Finish with a bit more sea salt. 


-One more week of free Sprint classes.  If you are enjoying them, send Danni an e-mail letting her know you want to add it.
– The sign-up sheet will be up tomorrow for our TEAM UP FOR EMILY competition!  Get your team together and have some fun.  The competition will be over by 11am, so you have the rest of your Saturday to do non-team fun stuff.


Saturday 160423

For time:
120 Double unders
10 Clean and jerk, 145#(100#)
8 Muscle-ups
Rest 3 minutes
x 3 rounds

Post time for each round to comments and BTWB

Leah is back at Verve and working on her pull-ups a little less than 2 months after having her baby. Welcome back!!

Leah is back at Verve and working on her pull-ups a little less than 2 months after having her baby. Welcome back!!


**Schedule change today!! Starting today Verve has changed the Saturday schedule. All classes are moved up 1 hour. WODs are at 8am, 9am, and 10am. Open gym will be from 11am-12:30pm. This schedule will remain in affect for at least the next month while we test run it, if it turns out you really like it. . . it will stick around longer. 

**EXDO is hosting Denver Flea this weekend. Denver Flea = Verve parking pandemonium!! But hey, once you find a parking spot then Denver Flea = tons of cool stuff to check out after you finish getting your sweat on. You can access Verve’s overflow parking lot on the West side of Walnut St, just South of 36th. You can still access the parking lot across the street from Verve’s entrance by continuing East on Downing, you can enter right after you pass the bus stop. Good luck and god speed. 

*Next Saturday, April 30th, we have 3 WODs in 3 hours to help raise money for Emily’s trip to the South Regionals. Every workout will require 4 people, 2 males and 2 females. You can sign your team up starting Monday, there will be a sheet at the front desk. The cost is $10 per person or $40 per team. For more information click here.

*Saturday May 7th Verve is hosting Mom and Me Self Defense Course put on by Mile High Women’s Outreach Center. You can get registered for one of the two classes being offered by clicking here.




Friday 160422

21-15-9 Reps for time of:
GHD hip extension
GHD sit-up
*Perform 50′ handstand walk after each round.

Post time to comments or BTWB

Ryan and Paul going head to head with those dreaded OH walking plate lunges during Sprint!

Ryan and Paul going head to head with those dreaded OH walking plate lunges during Sprint!


Just as we promised on our teaser on social media, here are the details for the fun, in-house competition next weekend.

WHEN:  Saturday, April 30th.  
7:30am -Warm-up (you are on your own to warm your team up!)
8:00am – First workout will begin.  You will be doing one workout per hour for 3 hours.
11:00am – Competition ends and we all go and have a celebratory brunch!
11:30am – 12:30pm – Open Gym – Yep, we are still going to have Open Gym for those of you that want to do your own thing.  Regular classes will not be taking place being as how the competition will be the only event occurring.

WHO:  Teams will consist of 4 people, 2 men and 2 women.  You can invite CrossFitters from outside of the gym, but they need to be CrossFitters to decrease the risk of not-good-craziness.  
**We recognize 3 hours on a Saturday is a big commitment, so if one member needs to go, you can switch them out with a same-gendered replacement.

HOW MUCH:  $10 per person or $40 per team!  We cannot charge your MindBody account, so check and cash only will be accepted.  Checks can be made out to CrossFit Verve (not to Eric Clancy if that is what he tells you)
**YOU CAN START SIGNING YOUR TEAM UP ON MONDAY!  WE WILL HAVE A SIGN-UP SHEET AT THE FRONT DESK.  You can pay at that time or the day of the competition.

WHY:  Verve is always so amazing at supporting its fellow community members, and Emily is representing us at Regionals!  It is not cheap to travel to Regionals!  Aside from registration fees and basic travel expenses there are rooming expenses, additional food, clothing, and supplements.  We want to ease that burden as much as possible.  Plus, if you have never competed before, this is a great way to get your first one under your belt!

**The 3 workouts will be based on previous years’ Regional workouts.  There will be 2 options for the workout you choose, Option A and Option B.  You will choose the option that best suits your team members’ abilities.
**There will be no official judges, but instead head judges walking around eyeing your every move!  
**There will be no official prizes awarded, just AWESOME bragging rights at Verve, which are worth a lot.  We want to emphasize the fun factor for this competition!
**We will be releasing Workout #1 on Monday, #2 on Tuesday, #3 on Wednesday so you can strategize with your team.

– Denver Flea AND the Train to Plane party will be taking place on Saturday, so anticipate a little parking mayhem and plan accordingly.
– Yoga is on Sunday at 11am!!
-If you have enjoyed Sprint and would like to add it to your membership or want to switch your membership, please e-mail Danni – and you will be charged on your next billing cycle!

Thursday 160421


Post loads to comments and BTWB

Ladies from Everyday Warrior presenting Sarah with a check at Verve.

Ladies from Everyday Warrior presenting Sarah with a check at Verve.


What is Everyday Warrior?

Everyday Warrior is a non-profit organization founded with the primary mission to inspire, empower, and financially support individuals in the CrossFit community who have been diagnosed with cancer and are currently undergoing treatment.

Through multiple online competitions Everyday Warrior has raised over $139,000. That money is then given to their featured warriors, or CrossFitters currently fighting cancer. The money is theirs to do with as they wish, pay medical bills, take a vacation, buy groceries. It is used to take a small amount of stress off the people fighting the biggest and hardest battle of all. . . they are fighting for their lives. 

Verve’s own Sarah DeVito was recently one of Everyday Warrior’s featured warriors. Several ladies from the organization came to Verve to present Sarah with a check for $15,000. What that money will do for Sarah and her family goes beyond words. Beyond providing monetary support, the gesture itself is an even bigger reminder of all the people that are in Sarah’s court, all the people that stand behind her, and hold her up. That money represents the thousand’s of people that do not know Sarah but are there to make sure she does not fight alone. 

We at Verve feel strongly in supporting Everyday Warrior. We want to show our support for Sarah and we want to show support for anyone else that finds themselves facing the same battle. We ask that Verve members rally to support this amazing organization as well. You can get involved by signing up for the Everyday Warrior Team Battle Series this June. 

The Team Battle Series is a winner-take-all, four-week, online workout and fundraising competition for teams of two — two men or two women. Teams will complete in one workout per week beginning Monday, May 30th. Money raised through the Team Battle Series goes directly to individuals in the CrossFit community currently undergoing treatment for cancer. Verve will be hosting these workouts on the Saturday after they have been released, it will be the workout of the day (WOD). Workout on Saturdays usually? Well now you can bring a friend, get registered online, and compete towards fun prizes. For all teams that get registered Verve will also post an in-house leaderboard and will be giving prizes to top teams in each division, RX, scaled, and masters.

Got a friend that does not go to Verve but you want to compete along side? Get registered with them. Anyone registered for the team series will be welcomed to Verve on Saturdays during the Battle Series at no charge. 

For more information and to get registered, click here. Let’s pay it forward. And get fit at the same time. :) 

Wednesday 160420

As many rounds as possible in 15 minutes of:
5 Deadlift, 275#(185#)
5 Bar facing burpees
Calorie row, 15(12)

Post Results to BTWB.


I guess Brent doesn’t want his picture taken?

Often we hear that people try to do their best job at attacking their mobility weaknesses. We hear about the time spent with foam rollers, with lacrosse balls and with bands stretching and mashing every muscle in the body. Often after these statements we hear that whatever is tried only affects them temporarily and shortly after the mobility gained is lost. Why?

Well here, after all the time spent with mobility and soft tissue devices are you practicing the new ranges of motion you have gained or are you going back to dumping your shoulders forward, rounding your upper back and sitting the rest of the day? Well here is the answer. Just because you spent half your day humping soft tissue tools, doesn’t mean change will happen. The best way to create changes in our movement and mobility are forcing ourselves to be in a better anatomical position throughout the day. Here are two quick tips that have helped me move a little better in the past year:

  1. Get a standing desk. I have been using a standing desk for the past two years. Standing desks help prevent rounded shoulders and upper backs, while also keep the hip open. Sitting all day shortens our beloved hip flexors, which pull us into lordosis (anterior pelvic tilt), which can cause many problems down the rode. You can go to Rogue Supply Co. and pick up a sweet standing desk for a good price!
  1. Hang your shoulders on the shelf. One of my favorite Physical Therapists from Milford, CT gave me this advice right before I left for my drive out to Colorado. We were talking about this topic one day when he told me about a technique he uses called “Hanging your shoulders on the shelf.” What this means is take a big breath in, lift your shoulders and let them sit back by pressing both your scapula’s down and back. This will help put your shoulders in a better position throughout the day. Check out the video below for some help with this.

Hope this helps!


Tuesday 160419

Take 20 minutes to work up to a 2RM weighted pull-up

Then, every minute on the minute X 10 minutes:
2 Pull-ups at 65% of 2RM

Post to BTWB

Tonights Sprint class will be held at 6:15 PM only.  We are still offering Gymnastics class at 5:15 PM and will until demand fades off.  

Based on the attendance yesterday, a lot of you are taking advantage of trying Sprint while it’s in it’s free trial phrase. At the beginning of May, if you choose to add Sprint to your membership be sure and email info so we can set your account to active for the Sprint classes.  Remember to tell your friends as well.  If you have any questions email Anna directly.

Hopefully the Sprint class will provide an outlet for those people that have been hesitant to start CrossFit for any number of reasons.  Strength training has so many benefits and we feel the Sprint class will be a great way for people to be introduced to the benefits. 

Here are just a few of the benefits to strength training and hopefully these reasons will help convince people that staying on the treadmill or elliptical machine isn’t the only option.  

1. Rev up your metabolism.
After a few dates with some dumbbells, both guys and gals will notice an increase in resting metabolic rate. And with the right diet, routine lifting may help you lose weight more effectively than cardio alone.

2. Build muscle.
Whether the goal is strength gains or weight loss, there’s a lifting regimen that will deliver optimal results. And, as you get older, strength training can help combat the natural decline in muscle and bone density (HIIT training may be especially effective at fighting osteoporosis).

3. Prevent injury.
Lifting weights is key to staying injury free. In addition to muscles being stronger, studies show that resistance training can lead to stronger ligaments and tendons (those are the tough connective tissues that hold bone to bone or muscle to bone, respectively), meaning you’re less prone to tears or other injuries in everyday activities.

4. Increase flexibility.
Over time, resistance training may help improve flexibility. In one study of sedentary women, moderate strength training did just that—no down dog required.

5. Get stronger bones.
If chugging glasses of milk just isn’t your thing (hello, Paleo fans!), weight training may be just the fix you need. Lifting will help bones toughen up, which can lower the risk for fractures.

For the full article the above was referenced from, please click HERE.