A. 5 sets of: 3 snatch balances
This is intended as light, fast technical work. Focus on your feet and overhead positions.

B. For time:
1000m row
20 push presses (95/63#)
20 pull-ups
rest 2 minutes
500m row
15 push presses
15 pull-ups
rest 2 min
250m row
10 push presses
10 pull-ups

Score = total time, including rest
RX Plus option: chest-to-bar pull-ups

** If you cannot do strict chin over the bar pull-ups (5 for men, 3 for ladies), you will not be kipping today. Please consult your coach for a sub.

Schedule updates

The Friday 6:30pm class has been cancelled due to non-attendance.

Sundays from 9am-11am are now open gym time for y'all to make-up any WOD you missed the prior week. 

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!

Rate VCF

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!