WOD

A. 4 sets of:
4 strict weighted pull-ups 
60 seconds rest
6 each arm standing KB press alternating arms each rep
60 seconds rest

B. 3 rounds for time of: 
25 wall balls (20/14#)
15 push-ups
25 kettlebell swings (53/35#)

Upcoming Events

Friday, October 31 during all classes: Unofficial Barbell for Boobs day -- Retesting Grace! If you can, make it a priority to come to class this day ... and if you're in a fun mood, rock some pink for the final day of Breast Cancer Awareness Month or a Halloween costume if you can't make it in for Saturday's costume WOD. 

Saturday, November 1 @ 9am: Halloween Costume WOD -- Our normal Saturday morning partner workout with a twist! (More info

Edesia Meals Delivery

Looking for a no-fuss way to make the switch to paleo? Edesia Meals are fresh, wholesome and delicious chef-prepared paleo meals delivered right to the gym each week! You can check out their menu and place orders at www.edesiameals.com. Brochures are available at the gym. (Tip from Coach Bex: the curry chicken salad is the bomb!)

Don't know what paleo is? Ask a coach or post in the comments!

Rate VCF

Enjoying your time at Venture CrossFit? Take a minute to write up a short review of us on Yelp and let others know why they should come check us out! 

Wodify & Performance/Food Intake Tracking:

As a member of VCF, you all have access to Wodify - an athlete management software where you can sign into classes, check the WODs, track your results (and those of your friends) and record a nutrition journal. I encourage all of you to log in to update your profile and look around at all the features available to you. Tracking your results on workouts and your food/water intake are important steps in improving your performance, tracking your skill/strength progress and helping you achieve your weight loss goals!

You can log in to your Wodify account here. If you haven't received an email with login instructions or need the email resent, comment here or let Bex know. There's also a free Wodify app available.

Check out all the scores from today's classes on the Wodify virtual whiteboard!

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