A. 4 sets of:
5x Push-up Complex (1 PU Complex = 1 push-up + walk hands over stack of plates + 1 push-up)
rest 60 seconds
6 Pendlay rows (load that is heavy but allows for perfect back)
rest 30 seconds

B. 3 rounds for time of:
500m row
15 kettlebell swings (53/35#)
15 box jumps (24/20")

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Upcoming events:
Thursday, 8/14, 8pm: Team Trivia @ Verde

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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!

VCF reppin at Monday Night Brewery's 3 year anniversary party last weekend

VCF reppin at Monday Night Brewery's 3 year anniversary party last weekend

 

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