A. 6 sets of: 
2 hang squat snatches (touch & go; build weight each set)
10 duck walk steps forward and reverse with PVC in overhead position

B. AMRAP in 12 minutes:
* ascending ladder by 2s
2 burpees over bar
2 power snatches (95/68#)
4 burpees over bar
4 power snatches
6, 6, 8, 8, 10, 10 ... 

Upcoming Events

Netflix & Row - Friday, Dec. 18, 6:30-7:30pm
Space is super limited for this one, y'all!

Athlete Core Workshop & FMS Screening w/Dr. Kristin Dominguez - Sat., Jan. 9 @ 10am: 

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!