A. 4 sets of:
3 strict pull-ups + 5 second hold with chin over the bar + 5 second descent, weighted as able
rest 60 seconds
6 (each arm) one-arm kettlebell bent-over row
rest 60 seconds

B. AMRAP in 6 minutes of:
2 deadlifts (185/133#)
2 box jumps (24/20")
4, 4 .. 6, 6 .. 8, 8 ... etc. until the clock hits 6 minutes

Upcoming Events:

Thursday, Sept 11 @ 8pm: VCF Team Trivia at Verde off Collier (More info & RSVP)

Edesia Meals Delivery

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!