A. 4 sets of: 
1-1-1 deadlift clusters
* Between sets, complete 4-6 muscle-up transitions with feet on ground or a box. If you can do MUs, complete 2-3.

cluster = 1 rep drop from top rest 10 sec x 3 singles

 B. For time: 
400m run 
-- then -- 
3 rounds of: 
10 deadlifts (165/115#)
5 wall walks 
-- then -- 
400m run

Holiday Schedule

We'll have a normal schedule on Monday, Tuesday and Friday of next week. Friday we'll be retesting Annie, our benchmark for this month. If you can't make it Friday because of the holiday, don't fret. Come in on Saturday or Sunday and talk to the coach on duty. Or talk to Bex next week and she'll schedule a make-up time for you.

Wednesday, Nov. 26: 6am and 7am classes only; no evening classes
Thursday, Nov. 27: AMRAP Turkey legs & gravy shots for time (gym closed)

Hoodies Available for Pre-Order

VCF hoodies are now available for pre-sale ... and both parties on the pull-over vs zip-up debate are winners! 

$35 for pull-overs and $40 for zip-up. Pull-overs are unisex; zips come in mens/ladies cuts. Design is the same on both and color is black. E-mail bex@venturecrossfit.com with requested sizes and quantities!

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!