WOD:

A. 5 sets of: 
hard strict pull-ups (rep scheme: 5-4-3-2-1)
45 seconds rest
5 each arm uneven deficit pushup
45 seconds rest

B. 5 rounds for time of:
5 front squats (135/95#) -- from ground
6 burpees over bar
8 toes-to-bar

Upcoming Events:

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

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!

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