A. 3 sets of:
5 bench presses (same weight for all sets)
60 seconds rest
6 difficult chin-ups
60 seconds rest

B. AMRAP in 20 minutes of:
400m run
15 front squats (115/73#)
10 burpees

See that new fridge at the gym?? Well ... We're excited to announce that starting August 25, we'll be a delivery point for Edesia Meals - fresh, wholesome and delicious chef-prepared paleo meals! You can check out their menu and place orders at 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!

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!