WOD-

In 15:00 build to a heavy deadlift

Then, 6 Rounds for quality of: 
4 Deadlifts @ 70%-75% of todays heaviest
5 Strict handstand push ups
:20 L-Sit

Rest as needed between

Post loads to comments and BTWB

SPRINT-

5 Rounds for reps:
1:00 Max double unders
1:00 Max slamballs
1:00 Max battle ropes
1:00 Rest

Road Closure info for this weekend!!

There will be a big road closure this Saturday the 27th. There is a 5K run and the course goes down Larimer.

**All parking along Larimer is closed from 8:30-9:30am.**

You may drive down Downing and enter our parking lot from the Downing side. Crossing the street to enter Verve will be based on clearings between groups of runners. DPD will be along the course to assist with this.

It sounds like this will all be cleared up around 9:30, so earlier classes, please prepare accordingly.

WOD-

With a 30:00 clock
0:00 – 10:00
Run 1 mile
Rest the remainder
10:00 – 20:00
30 Clean and jerks 135#(95#)
Rest the remainder
20:00 – 30:00
As many rounds as possible of Cindy
Cindy = 5 pull ups, 10 push ups, 15 air squats

Scores are mile time, clean and jerk time, and rounds of Cindy

Post to BTWB

SPRINT-

18m ARMAP
7 Burpee Pull Ups
15 KB Thrusters

Many of us have already ordered meals from Fit Republic Foods so we know what the fridge in the front hallway is.  For those of you that have seen the fridge and are wondering what it’s for, Jason from Fit Republic is offering Verve members meals for $7.00.  Go to FitRepublicfoods.com.   Hit the “preorder” tab to see the menu. Use ‘cfverve’ for the promo code for $7 a meal.

WOD-

As many rounds as possible in 18:00 of:
10 Burpee box jumps 24″(20″)
15 Russian kettlebell swings 53#(35#)
20 Ab mat sit ups
25 Double unders

Post to BTWB

SPRINT-

Death by:
M1 – 2 Alt DB Snatches + 5 weighted Sit Ups / GHD sit ups
M2 – 4 Alt DB Snatches + 5 weighted Sit Ups / GHD sit ups
M3 – 6 Alt DB Snatches + 5 weighted Sit Ups / GHD sit up

*Continue adding 2 reps to the DB snatches each round.  Sit up reps are always 5

WOD-

In 15:00 build to a 2 rep overhead squat

Then:

3 Rounds for time of:
Row 300(250) meters
15 Overhead squats 95#(65#)

Post loads and times to BTWB

SPRINT-

6 Rounds (3 of each):
**Even Rounds
200m Run
16 DB step overs, 24″(20″)
200m Run
**Odd Rounds
150′ Prowler push
16 DB step overs, 24″(20″)
150′ Prowler push
*Rest 2 min between rounds

Folks,

Danielle has already nailed down her partner for Verve’s in-house partner competition. Do you have yours yet?

Verve’s in house competition, henceforthly known as Verve-apalooza, will take place Saturday August 24th. The partnerships can be guy/ guy, guy/ girl, girl/ girl. There will not be different divisions, there will only be 3 podium spots. The workouts have already been written and we promise ANYONE and EVERYONE can do them.

The cost will be $20 per person, with all the money going strictly to prizes for the top 3 teams. There will be 3 workouts and a floater. One of the workouts has two scoring opportunities, making for 5 possible scores throughout the comp. And I’ll just tell you now. . . the floater will involve Spike Ball. Seriously. 

This week we will have the sign up ready on the square system at Verve. I will also post a link for a volunteer sign up sheet. We will need judges for the day, which will roughly be from 9am-2pm. So start finding a partner and get ready to battle it out against your fellow Verve members. 

WOD-

As many reps as possible in 10 minutes of:
1 Handstand push-up
2 Pistols, alternating
3 Pull-ups
2 Handstand push-up
4 Pistols, alternating
6 Pull-ups
3 Handstand push-up
6 Pistols, alternating
9 Pull-ups
4 Handstand push-up
8 Pistols, alternating
12 Pull-ups. . . .
*Rep scheme continues until 10 minutes

Post reps to BTWB

WOD-

Working with a partner, complete 2 rounds for time:
50 Push jerk, 135#(95#)
50 Calories on assault bike
50 Deadlift, 185#(125#)
50 Calories on rower

Post to BTWB

SPRINT-

For time:
8 C2B / BMU
16 Alt Pistols
8 C2b / BMU
32 HSPU
8 C2B / BMU
100′ HS walk / Orange plate lid drag

WOD-

Take 15 minutes to work to a heavy front squat

Then, 10 rounds for time:
5 Front squat @ 65% of today’s heaviest
25 Double unders

Post to BTWB

SPRINT-

5 rounds every 4:00
9 box jump overs
15 DB Front Squats (50/35)
15/12 Cal assault bike

WOD-

21-15-12-9-6-3 Reps for time:
Burpee to a plate
Overhead walking lunge steps, 45#(25#)
*After each round, run 200m with plate

Post times to BTWB

SPRINT-

4 Rounds every 5:00:
400m Run
20 Toes to bar
10 Single arm KB push jerk, 53#(35#)

Dear Verve members,

 Some of you know but I would bet many of you do not, that my life before CrossFit Verve included working as a Paramedic for the fire department. I left that life to become a full time trainer at Verve, but in the last 6 years I have maintained my Paramedic credentials because I knew there would be time when I would return to it. 

Last week I was given a final job offer to work for South Metro Fire Rescue. I will start my journey as a Paramedic for the fire department once again starting with the fall 2019 fire academy. An academy which starts Monday August 12th.

What does that mean for Verve? Well, it means that for about 4 months you will not see my face Monday-Friday. I will be at Verve on Saturdays, either to coach classes or to simply take a class and continue to see as many of you people as I can. If I am not here on a weekend it is because there will be the occasional local seminar for HQ that I will be working. They are also excited for my new journey and for me to continue my role with them, even in a now limited capacity.

When I graduate, I will return to coaching around my new 48/96 work schedule. You will see me more but on a rotating period. I will remain a co-owner of Verve with Clancy. Clancy and I have had several conversations over the past year, we have worked to refine our communication and create a working relationship that will allow us to continue to be productive together in keeping Verve as successful as it currently is. 

Verve is my home away from home. It has been for 10 years. I apologize now for those of you that I may not see much for the few months I am in academy. Please know that I am still a part of your community. I am still an email address you can contact for questions. I am still here for you if you need anything.

While some of you might enjoy the break from me yelling at you during workouts, don’t start celebrating just yet. I will enjoy seeing you folks as much as I can until August 12th.  

Sincerely,
Courtney

WOD-

Take 15 minutes to work to a heavy bench press

Then, every minute x 20 rounds, alternating:
Minute 1- 5 Bench press @ 75% of today’s heaviest
Minute 2- 1 Legless rope climb

Post to BTWB

SPRINT-

10:00 amrap
10 DBL Russian KB Swings
10 Burpees over KBs
rest 3 min
2:00 amrap
Burpee box jump overs
rest 2 min
800m Run

WOD-

3 Rounds for time:
10 Toes to bar
10 Power snatch, 135#(95#)
10 Muscle-ups

Post to BTWB

SPRINT-

4 rounds every 3 minutes
10/8 Cal in ski erg
10 DB DL (50/35)
100′ DB walking lunge
After the 4th round, rest 3:00 then:
In teams of 3
Max Cal on Assault Bike in 3:00
Switch every :20