WOD

A. 6 sets: 
2 cleans + 2 jerks (after the second clean)
*build weight each set

B. AMRAP in 6 minutes:
4 ring dips
4 squat cleans (135/98#)
--- 4 minutes rest ---
AMRAP in 4 minutes:
8 pull-ups
8 deadlifts (185/128#)

Check out all the scores from today's classes on the Wodify virtual whiteboard!

Will WOD for Boobs

WOW4BC is coming to Venture CrossFit November 14 for a 1-day women's only competition benefiting breast cancer research. Our goal is to allow women as any fitness level to complete, socialize with a great community & support a great cause. Join us for an exciting competition as an athlete or spectator! 

The event is a 2-person team event with two divisions: one for beginners, one for intermediate/advanced athletes.

NOTE: This event is designed for beginner/intermediate CrossFitters, to raise money for breast cancer research and to have FUN with a great community of women. You won't see any WODs over 10 minutes; no Oly lifts; no super-duper heavy weights and no reason for new CrossFitters or first time competitors to be intimidated!

For more information or to reserve your spot: 
http://www.venturecrossfit.com/events/wow4bc

Future Programming

See the programming for the full week. We're providing programming a few days in advance as a tool to aid y'all in planning your weeks and/or any extra training you may be doing in addition to the classes. This advanced notice is NOT an excuse to cherry pick workouts!

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 and the chicken bacon salad are 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! 

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