A. 5 sets of:
Strict press (10-7-5-5-5 to near maximal 5 rep max)
rest 30 seconds
8 bent over rows 
rest 60 seconds

B. Christine
3 Rounds for time:  
500m Row  
12 Deadlifts, bodyweight 
21 Box Jumps (24/20")


** We will have 12pm classes this week on Monday, Wednesday and Thursday!


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


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!