A. Back squat:
Do three sets of 3 at one weight, add weight and then do 3 sets of 2
*both weights should be heavy
B. 10-8-6-4-2 for time of:
box jump overs (24/20")
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 firstname.lastname@example.org with requested sizes and quantities!
Saturday & Sunday, Dec. 6 & 7: Atlanta Affiliate League takes over VCF. All classes cancelled. CrossFit South Cobb in Smyrna has graciously offered to open it's doors for VCF members during this competition weekend. VCF has three teams competing and would LOVE to see some supportive faces in the crowd so don your VCF T-shirt/hoodie and come out to cheer them on!
Monday, Dec. 8 @ 6:30pm: Shoulder Stability Workshop with Dr. Kristin of Chiropractic Healthcare of Buckhead. This workshop is FREE for everyone and open to the public. Bring your friends to class with you at 5:30pm for an all-levels workout then stay to learn all about how to protect your shoulders from injuries and rehab pre-existing injuries.
Thursday, Dec. 11 @ 8pm: Team Trivia at Verde off Collier Road. The more, the merrier! We placed first last month ... Can we make it two in a row??
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!
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!