Harbor, Bex & Scott are so thankful for our VCF community! Y'all rock!

Harbor, Bex & Scott are so thankful for our VCF community! Y'all rock!


A. EMOM for 8 minutes:
2 power cleans + 2 front squats
*you can build weight ONLY if maintain vertical torso

B. For time:
row 1000m
15 wall balls
row 500m
30 wall balls
row 250m
45 wall balls

Thanksgiving Week Schedule

Tuesday and Wednesday = no 7:30pm classes
Thursday = 9-11:30am open gym (time to start rowing C2 Holiday Challenge folks!)
Friday = 9-11am open gym and 5:30pm class 

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!

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