A. 6 sets of: 
3 push presses (build weight)
20 second chin-up grip static hold with chin over bar (mod = 3 negative chin-ups)

B. Rowling
10 rounds of: exactly 100m on the rower
* The goal is to hit 100m on the head. Any meters over or under 100m = that many burpees... i.e. 104m = 4 burpees or 99m = 1 burpee
* If you hit exactly 100m on the 10th round, you row an 11th and can replace any of your other scores; if you row 100m on the 11th round, you row a 12th and can replace any of your other scores; etc.
* Accumulate burpees throughout the 10 rounds and perform all at once at the very end.

Upcoming Events

TONIGHT @ 8pm - CrossFit Open 16.3 Announcement!

Tomorrow - All classes will be doing 16.3

Saturday, March 11 - There's a group of us going to the Patty Hard fest at Fado in Buckhead. Get your ticket and join us for some recovery drinks.

March 11-March 13: Row 1K and log your time in your C2 Logbook. If we have 20 people from Team Venture log times, we'll be entered into a drawing for a free rower.

March 15-April 15: World Erg Challenge 

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!