A . 4 sets of:
6 bench presses (at one weight)
8 each side alternating kettlebell bent over rows

B. EMOM for 14 minutes:
even = 10 hand-release push-ups
odd = 10 alternating empty barbell front rack box step-ups

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

Will WOD for Boobs

Classes for this Saturday are cancelled. Instead, come join us in cheering on the WOW4BC competitors starting at 9am!


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!