As a team of two, each partner completes the following for time:
1 round:
18 Power snatches, 115#(75#)
54 Wall ball shots, 20#(14#)
No additional rest
2 Rounds:
12 Power snatches, 135#(95#)
36 Wall ball shots, 20#(14#)
No additional rest
3 Rounds:
6 Power snatches, 155#(105#)
18 Wall ball shots, 20#(14#)

*Partner A completes the first 1 round couplet, as Partner B rests. Upon completion, Partner B completes the first 1 round couplet, as Partner A rests. Upon completion, Partner A completes the second two round couplet, as the Partner B rests…

Post time to BTWB

YOGA tomorrow at 11:00 am with Kacey.  It’s been a great week of workouts so come in and work on your recovery so we can get after next week’s workouts!

PALEO/ZONE BLUEBERRY MUFFINS 

INGREDIENTS

• 3 eggs – 3P
• 3 level scoops protein powder – 9P
• 1.5 cups mashed sweet potato or canned if you can find it – 9CHO
• 1 cup blueberries – fresh or frozen – 2CHO
• 2 TBSP coconut flour – 1CHO
• 1 TBSP coconut oil – 9F
• ¼ c slivered/sliced almonds – 3F
• ¼ tsp baking soda
• 2 tsp vanilla
• cinnamon – as much as you like

INSTRUCTIONS

• Pre-heat oven to 375 degrees
• Mix all ingredients except blueberries (if fresh), really well, then fold in blueberries.
• Line 12 muffin tin with reusable silicon liners and fill each cup about ¾ full.
• Bake for 30-35 min.

Each muffin = 1P, 1CHO, 1F

For time:
400 Meter run
40 Box jumps, 20″(16″)
400 Meter run
30 Box jumps, 24″(20″)
400 Meter run
20 Box jumps, 30″(24″)
400 Meter run

Post times to comments and BTWB

This is a #tbt that I had to dig deep for, that might be because I’ve tried hard to forget about it. It is just one of the many times Robyn has beaten me in Dance, Dance Revolution. . . at a Verve party. And by “one of many times” I mean all the times, she’s never lost. 

Speaking of Verve parties. . . who’s ready to throw down with their favorite fellow fitness fanatics?? Say that 3 times fast. It’s party time!!

When: Saturday January 20th, 6pm-10pm

Where: C Squared Ciders, 2875 Blake Street Denver, Colorado 80205

Every 2 minutes x 8 sets:
10 Thrusters, (95#/65#)
10 Bar facing burpees

*Score is your slowest round

Post times to comments and BTWB

What is going on this month?

Verve Barbell Club is back with a 6 week cycle. Monday January 8th is the official start of this cycle. We had a test day this past Thursday to establish a 1RM snatch, 1RM clean & jerk, and a 1RM back squat. The numbers from these tests will be used for the work in the rest of the cycle. It will be 3 days per week (Mon/ Tues/ Thurs) 7pm-8pm. Cost for Verve members is $40, cost for non-Verve members is $150. To register or if you have additional questions, please email courtney@crossfitverve.com. Athletes may still sign up for the barbell club.

CrossFit Kids is back on Saturday mornings!! We had 7 kids this past Saturday morning and I hear word it was kinda fun. . . sign get your kids pumped for next Saturday @ 8am. Parents can purchase a 10 punch card for $95 or there will be a $15 drop in rate. All purchases can be made on Verve’s square system. Parents do not need to be members of Verve to get their kids involved in the Kid’s class. 

Verve holiday party is coming!! We know the holidays are technically over but all that means is all your others parties have come and gone, so you have no reason to miss this one. Put the evening of Saturday January 20th in your calendars, it will be an adults only party held at a bar in the area, so plan accordingly. Stay tuned for more details. 

Verve is hosting a Level 2 seminar. The weekend of January 20th-21st we will have 1 class in the morning each day, we will then be closed the remainder of the day. But don’t you worry, you got a party that weekend to think about anyway.

Verve will be starting a Nutrition Challenge!! We have chosen to start it on Monday January 22nd, after our holiday party, so you can boogie down without regret. Stay tuned for more details. 

27-21-15-12-9 Reps for time:
Calories on rower
Toes to Bar
Hang power clean, 95#(65#)

Post times to comments and BTWB

5 Rounds, each for time:
20 Burpees
200m Run
Rest 3 minutes between rounds

Post times to comments and BTWB

Verve is bringing Kid’s back!! Verve has not held a Crossfit Kids class in years and we are excited to partner with CrossFit Kids coach Haley and re-introcude it into our schedule.

Starting this Saturday, January 6th @ 8am, you will see the CrossFit Kids class on our schedule. This class will be running along side the main WOD @ 8am, so parents and kids and workout together. Here’s what you need to know:

When: Saturday’s @ 8am

Who: Kids ages 4-12 years old *Parents DO NOT need to be members of Verve to have their kids attend the Kid’s class

Cost: 10 punch card @ $95, or drop in rate @ $15 per kid

3 Rounds for time
10 Ring Muscle-Ups
30 Wall Ball 20#(14#) 10′(9′)
75 Double Unders

Post time to BTWB

Hope everyone had a great New Years Day, ate a lot, and recovered.  We are back to our regular schedule today.    We have plenty of events and classes happening in the next month or so.  Below are 2 classes that are starting this week and information about how to get started. 

Starting January 4th– Verve Barbell Club is back with a 6 week cycle. The 4th will be a test day to figure out your 1 RM snatch and 1 RM clean & jerk. The 6 week cycle will begin the following week of January 8th. It will be 3 days per week (Mon/ Tues/ Thurs) 7pm-8pm. Cost for Verve members is $40, cost for non-Verve members is $150. To register or if you have additional questions, please email courtney@crossfitverve.com.

Starting January 6th– CrossFit Kids on Saturday mornings with coach Haley!! We will be starting a kids program on Saturday mornings @ 8am. Parents can purchase a 10 punch card for $95 or there will be a $15 drop in rate. All purchases can be made on Verve’s square system. Parents do not need to be members of Verve to get their kids involved in the Kid’s class. 

Open Gym only, 11am-1pm

2017 was a blast. We are certain 2018 will be just as awesome. We are kicking off the new year with so many new activities!!

Starting January 4th– Verve Barbell Club is back with a 6 week cycle. The 4th will be a test day to figure out your 1 RM snatch and 1 RM clean & jerk. The 6 week cycle will begin the following week of January 8th. It will be 3 days per week (Mon/ Tues/ Thurs) 7pm-8pm. Cost for Verve members is $40, cost for non-Verve members is $150. To register or if you have additional questions, please email courtney@crossfitverve.com.

Starting January 6th– CrossFit Kids on Saturday mornings with coach Haley!! We will be starting a kids program on Saturday mornings @ 8am. Parents can purchase a 10 punch card for $95 or there will be a $15 drop in rate. All purchases can be made on Verve’s square system. Parents do not need to be members of Verve to get their kids involved in the Kid’s class. 

January 20th– Verve holiday party!! We know the holidays are technically over but all that means is all your others parties have come and gone, so you have no reason to miss this one. Put the evening in your calendars, it will be an adults only party held at a bar in the area, so plan accordingly. Stay tuned for more details. 

January 20th-21st– Verve is hosting a Level 2 seminar. We will have 1 class in the morning each day, we will then be closed the remainder of the day. But don’t you worry, you got a party that weekend to think about anyway.

January 22nd– Verve will be starting a Nutrition Challenge!! We have chosen to start it after our holiday party, so you can boogie down without regret. Stay tuned for more details. 

That is a whole lot of fun to start off 2018 with. We hope you are as excited as us and ready to crush the new year!!

For time:
30 Rope climbs 15′

Every 2:00, complete 20 unweighted walking lunge steps

Post times to comments and BTWB

In Teams of 3:
45 Minute row for max distance
-One person works at a time.

* Each person accumulates 15 challenging Strict Handstand Push-ups throughout the duration of this workout.

Post distance to comments and BTWB

Verve Barbell Club is making a return!!

The next Barbell Club cycle will begin Monday January 8th at 7pm. Here are all your important, need to know details:

Dates: This is a 6 week cycle starting Monday January 8th

Days: Mondays, Tuesdays, and Thursdays

Time: 7pm-8pm

Cost: Current Verve members- $40 (for 6 weeks), non-Verve members- $150 (for 6 weeks)*
*All VBC dues to be paid in full prior to start of 6 week cycle.

Who is the Barbell Club for?

VBC is a program written for anyone interesting in working on the Olympic lifts, the snatch and the clean & jerk. Prior to the start of the 6 week cycle there will be a test day. This will be Thursday January 4th at 7pm. Those interested in participating in the 6 week cycle are encourage to take the hour to find both their 1RM snatch (the kind with a squat) and 1RM clean & jerk (the one with a squat and a split jerk). These maxes will be used for the remainder of the cycle, as the majority of the program is written based on percentages. It is not advised to enter this 6 week program using maxes that have not been hit within the last month. 

What can you expect from VBC? What are the minimum requirements needed to join the VBC?

While each class will have a trainer present, their primary roles are to keep the class moving through the various exercises and cue/ correct movement in each exercise. There is no formal warm-up or formal instruction on movements prior to performing them. It will be required that those involved show up approx 15 minutes early prior to the start of class to warm-up. It is required that athletes involved have an understanding of how to perform the Olympic lifts (snatch, clean, and jerk), and a basic understanding of some variations associated with these movements (muscle vs. power vs. squat, high hang vs. hang vs. ground, push jerk vs. split jerk, etc.). There is no requirement that any VBC member be really, really, really good at any of this. . . that’s why you are working on it. 😉

To register for the next cycle of Verve Barbell Club or if you have any additional questions, please email me courtney@crossfitverve.com.

For time:
21 – 15 – 9
Wallballs 20#(14#)
Kettlebell Swings 53#(35#)
Pull-ups

Post times to BTWB

Hope everyone had a great holiday weekend.  We have a normal schedule today and the rest of the week, but hopefully some of you are lucky enough to be on vacation!

Next Monday, January 1st, we will have a 2 hour Open Gym block, but no regular classes.

Rather than give you a little more in the blog, I’m going to keep it short and sweet as I’m sure the holidays took a lot out of most of us and our attention spans aren’t back to form yet.  Plus, the picture today, is worth admiring so rather than blog anything, I’m gonna let you just enjoy the photo and look forward to the last week of 2017.