Monday 150601

Push Press
2-2-2-2-2-2-2

Then:
6 rounds (3 minutes)
:20 push press @ 30% of 2RM
:10 rest in overhead position

Post weight to BTWB

Group supermans, making lower backs strong since 1973.  Actually most likely before that too.

Group supermans, making lower backs strong since 1973. Actually most likely before that too.

If you know the name Tim Ferriss, you know that he will basically try anything and stick with it if it works for him or makes his life easier.  His 4 hour books, 4 Hour Workweek, 4 Hour Body, and 4 Hour Chef, are packed with lessons he’s tried and found successful over years of research.  Over the weekend I came across and article about what he, Tim Ferris, does in the morning to get his day started.  I don’t think they would all work for me, but I did find most of what he does and talks about interesting.  

Click HERE to read the full article on Greatist.com.  

Here are a few of the more interesting morning routines from a man that has streamlined most of his life.  

Start With Meditation
Ferris suggests doing 10 to 20 minutes of meditation every morning. If you think of all of the thoughts rolling around in your head like dirt that’s shaken in a jar, I find that the dust doesn’t settle until about 15 minutes into my practice. This really creates that calm before the storm of the day, and it has helped me with better thinking and clarity of purpose. If you don’t like meditating, find something repetitive that has a meditative nature to it. That could be lifting weights or calisthenics that involve counting your breath or movement.

Identify the Habits That Help and Hinder You
I’m a notorious snoozer, so I really need to set my phone away from my bed to force me to crawl out of it. Or you can get something like Clocky, the alarm clock that literally rolls off your nightstand if you hit the snooze button.

Punish Yourself (Sometimes)
If you’re used to going to bed at 3 a.m. like me, you can’t just lie in bed at 10 p.m. and think you’ll fall asleep right away. You could use something like melatonin to help, but I made a pact that I would punish myself for a week. No matter when I went to bed, I would wake up at 7:30 a.m. And sure enough, my sleep habits started to shift.

Plan an Afterwork Activity
This isn’t technically part of my morning routine, but it’s still a great practice. Find some type of activity—ideally something physical—that officially ends your work day. It’s even better if that commitment involves another person, like a lifting buddy at the gym—that way there’s a social punishment for not going, which is always a great motivator.

There are a few additional morning hacks that Ferriss has found helpful.  Click the link above to visit the site and read the entire article.  

Sunday 150531

As many rounds as possible in 12 minutes of:
200m Run
10 Box jumps, 30″(24″)
250m Row
5 Muscle-ups

Post reps to comments or BTW

Sweet Potato Cakes!!

Sweet Potato Cakes!!

Talk about a perfect post-WOD snack!!  For those of you that enjoy real food after your workout, then this is the simple, portable, quick-to-grab nutricious goodie.  Add a little protien and you are good to go.  Recipe courtesy of zoneappetit.com

Sweet Potato Cakes

Serves 4-5 ~ 2 cakes per serving including yogurt dip ~ 1P, 2C, 0.4F

  • 450 grams Sweet Potato from 2 med-lg potatoes.  (once again measure to be more precise!)
  • 1 c. Parmesan cheese
  • 1/2 c. Liquid Egg Whites
  • 1/2 tsp. rosemary
  • 1/4 tsp. pepper
  • 6 oz. Plain Chobani Yogurt
  • 1/4 tsp. paprika
  • 1/4 tsp. garlic salt
  • 1/4 tsp. cumin
  • 1/4 tsp. onion powder

Instructions

  1. Remove skins from potato and shred.
  2. Squeeze all the moisture from the potatoes.  There is a lot!  The dryer you get them, the crispier your cakes will be.
  3. Add parmesan, egg whites, rosemary, and pepper.  Mix well
  4. Make into patties.  You want them fairly flat.  (should make approx. 10 patties per batch)
  5. Place them on a greased wire rack.  Once all patties are made, put the wire rack on top of a cookie sheet.  You could also just use a cookie sheet and turn them once or twice during baking.  It’s up to you!
  6. Bake at 375 for 25-30 minutes or until crispy.
  7. While cakes are baking, mix yogurt with paprika, garlic salt, cumin, and onion powder.
  8. Serve cakes with yogurt dip.
  9. Enjoy!

Saturday 150530

5 Rounds for time:
30 Kettlebell swings, 24kg(16kg)
15 Burpees

Post times to comments and BTWB

It takes a lot of organization and good communication between coaches to make 3 WODs at one time possible. #letsgetcraycray

It takes a lot of organization and good communication between coaches to make 3 WODs at one time possible. #letsgetcraycray #WOD #skilz #rowing #ohmy

 

Here’s the haps coming to you live at Verve:

*Our next free intro class will be Saturday June 6th at 8am. Got friends or family that have been expressing an interest in CrossFit? This is the perfect class to bring them to!!

*Our next foundations will start the following Monday, June 8th, at 7pm. Foundations runs for 2 weeks M/T/Th at 7pm. This is for new members to learn the 9 foundational movements as well as the 2 Olympic lifts in a group atmosphere.

*Verve is hosting a Level 2 Seminar the weekend of June 13th-14th. Verve will have an early morning class and then be closed for the rest of the day. Interested in attending the Level 2, click here for more info and to register. 

*Looking for something to do on that weekend since the gym is closed? The Cherry Creek Triple Threat will be going on that weekend. Verve has several teams registered, come out and cheer them on!!

*Verve is also hosting 2 additional specialty seminars this summer:

-CrossFit Football Trainer Course July 11th-12th
-CrossFit Weightlifting Trainer Course August 29th-30th

Click here to go to CrossFit Specialty Courses for more info and to get registered.

Friday 150529

In 20 minutes establish a heavy complex of:
1 snatch balance + 2 overhead squats

Then, every minute on the minute x 7 minutes:
3 behind the neck, snatch grip push press + 1 overhead squat @ 50% of heaviest complex

Post load to comments or BTW

Mckenna reminding us again that we could squat can squat perfectly from birth!! OH how times change.

Mckenna reminding us again that we could squat perfectly from birth!! OH how times change.

Nutrition is an unending hot topic around the gym.  We ask the people who we look up to at the gym”What’s your diet like?” and “What do you recommend?”.  These are valid questions and a valid reason for asking; you see an athlete achieving the results you want, so maybe if you replicate what they are doing, you will get the same results.  Here is the kicker, everyone is different.  What works for one person may not work for another.  I recently found an article speaking exactly to this and may help you on your journey to achieving the results you want!  The key takeaway is use your own body as an experiment to see what works best.

Experiment with your diet

I met Brian MacKenzie a few years back at a coaching seminar.

He made a profound statement at that event that I’ve never forgotten. He said, “If you’re going to advise people on nutrition, or help them with gaining or losing weight, then you must be willing to experiment with your diet.”
It doesn’t matter much what you know. You need to be able to give people advice based on what you’ve actually  done. If you have never been through what you are asking them to go through, it’s going to be hard for you to advise them properly. That’s the truth.
No matter what the diet -Paleo, Zone, high-carb, low-carb – you need concrete, effective advice based on real world experience. You need to try different things so you can find out what works best for you.

Here are 3 reasons why experiment is so important.

1. Everyone is different.

To fully understand yourself you must experiment with your body, and every body is different. There are ectomorph’s, endomorph’s, “hard-gainers,” slow metabolism’s and fast, there are so many different types of people. And in-turn, everyone responds a little bit differently to food. There is no “perfect” solution.
The best thing you can do is change-up the way you eat from time to time. Whatever you approach might be, change it. Shake-up your diet rules. I would even take the time to consider how you were raised, and your attitude towards food. If you’re like most people, your parents probably weren’t feeding you with optimized fitness in mind.
You have to own up to bad habits and beliefs, new and old. I’ve certainly got some experience there. For years I ate chocolate chip cookies, a honeybun, and some orange juice from the local convenience store every single morning before school. I didn’t think too much of it at the time, I just knew that my mom didn’t cook much. It took me years to break those bad habits. It wasn’t going to happen on its own.
Had it not been for my relationship with CrossFit, I would not have gotten involved in the healthy eating lifestyle and business that I have now. All it took was a willingness to test assumptions, learn from past mistakes, and make some changes.

I’ve now got the best kind of diet you could ever find – The one built through years of trial and error.

2. Recognize patterns, and take out failure points.

I have eaten many different ways, testing all kinds of diet. And I can say for certain, this is one of the hardest things to do because it taxes you mentally.
We are creatures of habit, especially when it comes to food. We get used to eating the same thing over and over, the same patterns and choices. Even if you are the type of person who experiments all the time, you will still settle back into old eating patterns. This is a skill you have to keep working on.
I think we only make things harder on ourselves with ultimatums. When you tell yourself, “I’m not going to eat bread,” or “I’m not going to eat any fried foods or sugar,” you’re basically laying down a personal challenge. You might succeed, sure. But you probably won’t. Not if previous experience is any guide.
Like just about anyone, you’re going to want the thing you can’t have. So, don’t set yourself up for failure. Do not exclude foods from your diet. Likewise, we have to break is the urge to add more and more “healthy foods” to our diets all the time. Again, I think added complexity and choice increase your risks of failure.
The hardest part of eating well is focusing on taking out the bad stuff. That focus isn’t always easy to maintain, but it will train you to make better food choices.

3. Experiment leads to real change.

The human body is a complex and sophisticated machine. It constantly adapts to stimulus, circumstance and surroundings. That’s why CrossFit is so good.
When it comes to body transformation and building fitness, it’s hard to beat the constantly changing nature of the loading, movements and time domains. Just look at the top Crossfit athletes competing today. They’ve got the numbers and physiques to back up the method. Our bodies adapt quickly when we do the same workouts over and over again. That’s why you see the same guy in the gym that’s been doing the same thing for years and he never changes.
The same holds true for our nutrition. If we continue to eat the same old things over and over again – living by the same guidelines and rules – then our bodies will adapt and we’ll be unlikely to experience any significant changes. But when you shift your diet in a big way your body goes into alarm. That’s good. If you are fueling and training your body with purpose, you will start to see big changes.

That’s how you actually make progress.  

Thursday 150528

As many rounds as possible in 20 minutes of:
2 Rope climbs
20 GDH sit-ups
10 Power cleans, 135#(95#)

Post times to comments and BTWB

Jeremy working on his parallette dips and shoot throughs.

Jeremy working on his parallette dips and shoot throughs.

 

Information that would of been helpful. . . yesterday. By Courtney “still learning my lesson” Shepherd and Lisbeth Darsh

Last week I programmed some workouts for Verve while sitting on a plane heading to Regionals. As I wrote 1 workout in particular, I was beyond excited to give it a try. Not because I thought it would be easy, I knew it wouldn’t, but because I thought I would simply crush it. I don’t get that feeling very often, that I will just demolish a workout. I generally go into all workouts with a mix of nerves and fear. The last time I approached a workout with the notion I would kill it, I epically failed. It was an Open workout and I got more no reps than good reps. I broke down in the middle of the workout, I cussed, I threw my barbell, I handled it quite immaturely. . . as I said before, it was an epic failure. After the Open workout I remained angered for hours and I wasn’t sure why. Eventually I came to the realization that I was so angered and frustrated because I went into the workout with such a high expectation for myself and I couldn’t believe I fell so short of it. My learning lesson from that was, it doesn’t work, for me personally, to put those kind of expectations on myself. I don’t mind failing. . . generally. But apparently I mind it a lot when I’m not expecting to.

Enter my recently programmed workout, with my name written all over it (by the way I didn’t write it so I could crush it, that just happened to be a possible bonus after I wrote it). I came into Verve today with murder in my eyes. I warmed up with purpose. I refused to look at any times on the board, they didn’t matter to me. The only thing I was focused on was how quickly I was going to move through this workout. . . less than 1 minute per round for all 7 rounds. That was my expectation. 3,2,1 go time. . . . I’ll save you the suspense, I failed. Again. For 7 rounds I could not link more than 2-3 double unders together. Now, no one get upset and be like “why are you complaining, I don’t even have double unders”. I’m not writing this to compare myself to anyone else, you should not read it and make those comparisons either. I am simply saying, as a person who feels comfortable with my double under ability, and the experience to say linking 20 together repeatedly in a workout is not a problem for me, today it was a problem for me. After the workout I found myself angry again. Angry I didn’t crush the workout I expected that I should have. This time around, however, my anger didn’t last nearly as long, because this time I had a learned lesson on my side. I reminded myself that it doesn’t work, for me personally, to put those kind of expectations on myself. 

This is my lesson to be learned, it doesn’t have to apply to anyone else. In fact there may be a number of people who thrive under high expectations, they always rise to meet them. My point in telling you this story is that we all are going to learn some valuable lessons during the course of our CrossFit career, some may even be learned the hard way. However, some can actually be learned without having to experience them for ourselves. Those might be my favorite kind of lesson. I came across an article in Eat To Perform, written by one of my favorite authors/ blogger, Lisbeth Darsh, titled “9 Worthwhile Bits of Workout Wisdom”. Like I said, who doesn’t love learning a lesson through someone else’s experience?

1. You don’t have to murder the workout each time.

You don’t have to give everything you have every single workout. Deselecting “beast mode” sometimes can actually help you accomplish your goals quicker. Ease off the throttle one day, come back stronger the next. This one is also important for psychological and physical longevity.

2. It’s okay to just lift at times.

No conditioning at all. You won’t lose your fitness overnight. Also, you won’t die.

3. You don’t have to ditch your old hobbies.

Just because you have a new fitness love, you don’t have to forsake other forms of exercise, whether that’s cycling or triathlons or basketball or whatever. You can regularly do more than just one form of exercise. Plan well and do what you like to do!

4. You should take rest days.

Don’t have “rest guilt” and burn yourself out. Don’t even feel like you have to learn and play a new sport on your rest days. You decide what you should do based on how your body feels, and sometimes your body needs to recover and watch Netflix.

5. It’s okay to follow only what your coach says or your gym recommends.

You don’t have to look at any other gym or anywhere else. You don’t have to compare yourself to anyone else. Do your workout, go home, live your life. No one will break down your door in the middle of the night and enter your bedroom with snarling attack dogs because you’re not “serious enough” about working out. Well, at least I hope they don’t.

6. Just because you work out does not mean you have to be Paleo.

It’s okay not to be “anything.” Sure, you’ll have people tell you, “Nutrition is the base of the pyramid.” They’re right: nutrition is very important. But there are a lot of ways to build that pyramid, including counting your macros (or not). But even if their pyramid has washboard abs, it doesn’t mean you have to do what they say. Smile. Hug these well-intentioned people. Then do what you want. It’s your life.

7. You can pretty much wear anything you want.

This isn’t Catholic school or the military; there is no uniform requirement. Don’t like yoga pants? Don’t wear them. Ditto on high socks, bright shoes, and shirts with suggestive sayings. (By the way, does anybody really need another t-shirt with a snatch or balls joke?) Work out in a hijab if that’s your thing. Push press in a sundress. Squat in jeans. Do what makes you happy, not what you think will make other people happy.

8. It’s okay to NOT talk about working out.

Get this: there are OTHER things to talk about! (I was surprised to learn this too.) But, honestly, I used to be 95% CrossFit talk. Workouts, videos, blah blah blah. No wonder my girlfriends left me. Now I have a healthier balance, and my conversations are much more interesting. I’m not saying you have to abandon gym talk, just that broadening your outlook might be cool. Try it. You might like it — and so may the other people in your life!

9. There are no prerequisites for being awesome.

It doesn’t matter if you back squat 100 pounds or 500 pounds, you’re still awesome! 80% of Americans don’t belong to a gym, and 50% do not exercise regularly. So if you’re doing anything at all, you’re doing better than half of America! Congrats! Now keep going!

And I will add one last piece of wisdom: it’s okay to simply expect that you will get through the workout and nothing more. 

Click here for full article.

 

 

Wednesday 150527

7 Rounds for time:
5 Deadlift, 305#(205#)
10 Pistols, alternating
20 Double unders

Post times to comments and BTWB

The face may be hidden but most of us can still recognize our favorite WODing soon-to-be mama, Monica. Who just happened to PR her bench press yesterday. Congrats Monica on staying healthy and strong and still hitting those PRs!!

The face may be hidden but most of us can still recognize our favorite WODing soon-to-be mama, Monica. Who just happened to PR her bench press yesterday. Congrats Monica on staying healthy and strong and still hitting those PRs!!

 

As the temperatures rise, should I be drinking more than just water? #electrolytes #whatsupwiththat

Summer is on it’s way and the Colorado temperatures are beginning to rise. And thanks to the “occasional” rain shower, lately it has also been kind of humid and muggy. To say the sweat production has increase would be a slight understatement. At this point just walking in the gym and looking at the board can generate some sweat coming down our brows. The increase in moisture in the air increases our risk of dehydration and heat related illnesses. That’s because when the air is humid, sweat can’t evaporate and cool us as quickly as it normally does. This can lead to an increased body temperature and the need for more fluids. The question becomes what fluids should I be drinking? Water is a definite but the fluid lost via sweating may need to be replaced with more than just that.

Several ions exist in the body, referred to as electrolytes, that work in conjunction with each other to aid in muscle contraction/ movement, temperature regulation, mental thought, and more. Sodium and potassium are two major electrolytes. When we sweat, we lose body fluids, the loss of fluids causes a change in the concentration of these electrolytes in the body. We can also lose some of these electrolytes with sweat. A big enough change in the concentration of these electrolytes can cause problems such has muscle cramps, excessive fatigue, slowed reflexes, nausea, and confusion, amongst other symptoms. Staying hydrated with water helps maintain this balance but if we experience excessive perspiration during long events, or events of high intensity, this can lead to the loss of sodium which may require the consumption of additional electrolytes. This can be done by adding them to the water we are already drinking.

Gatorade came into creation for this very purpose and back in the day Gatorade actually tasted pretty bad. It wasn’t meant to be a delicious, flavorful drink but rather a way to restore lost electrolytes. Over the years sugar was added to improve the taste. Sugar, unfortunately, has a side effect of helping cause dehydration. So when picking something to supplement our water we need to be careful not to pick something with too much sugar in it. NUUN tablets are electrolyte tablets that can be easily dropped into a water bottle, they come in many flavors, and no added sugar.

If you feel like you are drinking plenty of water, a good indication of this is pale yellow to clear colored urine, but you still feel kind of crummy, try adding some electrolytes. For me personally I alternate water bottles. The first is water, the second has a NUUN tablet, then I go back to just water. Don’t let the summer heat ruin your WODing good time, drink up.

Tuesday 150526

Bench press
1-1-1-1-1-1-1

Then 3 rounds of:
10 Bench press, as fast as possible, @ 50% of 1RM, followed immediately by 5 shoot thrus

Post weight to BTWB

David getting after "Murph" vest and all!

David and Shale getting after “Murph.” Great turnout as usual yesterday!

 

Now that the weather is getting better, at least as I type this it’s not currently raining, we are going to get more opportunities to get outside of the gym and workout outside.  I posted a blog about sprint training and the benefits you can experience and I’ve heard good feedback from that post.  Another short interval workout that can be done outside without any equipment is a hill sprint.  You do however need a hill.  BoxLife magazine posted an article on their site about hill sprints and the benefits.  Below are some of the key points as well as some workouts.  Click HERE for the full article.

Running up hills puts less pressure on the lower legs and joints in the lower legs.  Running uphill requires less impact when you land thereby lessening the impact your legs have to absorb.  Running downhill does require a significant amount of impact on the legs so the downhill portion should be done at a much lower intensity.  

When you run uphill your muscles have to work that much harder so it’s a great way to build muscles in your glutes, quads, hamstrings, and calves.  Hill sprints can also increase your testosterone levels while not elevating your cortisol levels which is important to muscle growth.  Here are a few workout ideas to get you started from the BoxLife Magazine article.

Steep Hill Sprints
-Find a relatively steep hill (7-10% grade)
-Sprint up the hill at maximum effort for 10 to 15 seconds
-Take 2-3 minutes to recover and walk down to the starting position
-Repeat for 8-10 sets
-Add weight vest/sandbag/parachute for added resistance

Bear Crawls
-Find a moderate to steep hill
-Bear crawl up the hill for 50-100 yards
-Take 2-3 minutes to recover and walk down to the starting position
-Repeat for 5-7 sets
-Add weight vest/sandbag/parachute for added resistance

Hard Hills
-Find a trail that includes a variety of climbs and descents
-Begin by running continuously over the terrain at a light to moderate pace
-When you approach a hill, try to attack it with maximum effort
-Use downward slopes as recovery
-Complete the trail or loop back for another run

Monday 150525

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to BTWB.

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

From TheMurphChallenge.com:
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. 

Happy Memorial Day, everyone.

Sunday 150524

For time:
50 Calorie row
40 Wallballs, 20#(14#)
30 Burpees over rower
20 Handstand push-ups
10 Muscle-ups

Post time to comments or BTW

GO BANANAS B-A-N-A-N-A-S!

GO BANANAS B-A-N-A-N-A-S!

YUM ALERT!!

I have a confession…. I love bread!  I doubly love banana bread!!!  This recipe is a great way to marry my desire to not limit my grain intake AND have bread (and stave of my sweet tooth a little bit)!!  Recipe courtesy of Arrowhead Mills

BANANA BREAD with Coconut Flour

Ingredients
• 1/2 cup Arrowhead Mills® Organic Coconut Flour
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 6 eggs • 1/2 cup coconut milk
• 1/4 cup Spectrum® Organic Coconut Oil (or unsalted butter)
• 2 bananas (smashed)
• 4 tablespoons SunSpire® dark chocolate chips

Preheat the oven to 350°F. In a medium bowl, sift the dry ingredients – Coconut Flour, salt and baking soda. In another bowl, beat the eggs, coconut milk, coconut oil and banana. Slowly pour the wet ingredients over the dry and blend until both are fully combined. Fold in the chocolate chips. Pour into a greased loaf pan. Bake for 30 minutes or until a toothpick comes out clean. Let cool and serve to friends

Saturday 150523

Partner “McGhee”
As many rounds as possible in 30 minutes of:
5 Deadlift, 275#(225#)
13 Push-ups
9 Box jumps, 24″(20″)

*1 person works at a time. Partner 1 will complete a whole round while partner 2 rests, then switch. Partner 1 will then rest while partner 2 completes a full round, then switch again.

Post rounds to comments and BTWB

#teamverve's favorite Momager, the one and only Danielle Dangoia. Thank you for all your help during Regionals. You are huge part of what makes us successful. You rock lady!!

#teamverve’s favorite Momager, the one and only Danielle Dangoia. Thank you for all your help during Regionals. You are huge part of what makes us successful. You rock lady!!

 

What is going down in the land of Verve, you ask.

Plenty.

*Monday is Memorial Day, Verve will have a limited class schedule, please make sure to sign up on MBO to reserve your spot in class.

*The WOD on Memorial Day will be “Murph”. We would like to invite all current/ former military personnel to join a class at no charge. If you do not have any CrossFit experience, that’s okay, please be prepared to have the workout modified slightly, however you will still get quite the sweat on!! If you have gear/ vest you would like to wear, please bring it. We ask that you show up 10 minutes prior to the start of class to meet the trainer and sign a waiver.

*Our next free intro class will be Saturday June 6th at 8am. Got friends or family that have been expressing an interest in CrossFit? This is the perfect class to bring them to!!

*Our next foundations will start the following Monday, June 8th, at 7pm. Foundations runs for 2 weeks M/T/Th at 7pm. This is for new members to learn the 9 foundational movements as well as the 2 Olympic lifts in a group atmosphere.

*Verve is hosting a Level 2 Seminar the weekend of June 13th-14th. Verve will have an early morning class and then be closed for the rest of the day.

*Looking for something to do on that weekend since the gym is closed? The Cherry Creek Triple Threat will be going on that weekend. Verve has several teams registered, come out and cheer them on!!

See? I told you there was a bunch of stuff. Have an awesome weekend everyone!!