A. 3 rounds @ 70% intensity:
200m jog
3 strict pullups
6 plyo pushups
9 goblet squats 

B. Cindy
20 minute AMRAP of:
5 pull-ups
10 push-ups
15 air squats

** Remember, folks, you need to be able to do strict pull-ups in order to perform kipping pull-ups in a workout. The rule is 5 for men, 3 for the ladies. We've been doing a lot of assistance work to build everyone towards those strict pull-ups, but if you want to do some extra work on your own (maybe during open gym!), check out these tips: 10 Tools for Getting Better at Pull-Ups.

Upcoming Events

Saturday, October 4 @ 10am: Free Community Class -- Invite your friends! (More info)
Thursday, October 9 @ 8pm: Team Trivia at Verde (More info)

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!