A. Find max weight of: 
1 squat clean + 2 front squats

B. Elizabeth
21-15-9 reps for time of: 
squat cleans (135/95#)
ring dips

If you have time, watch this old WOD demo video from CrossFit HQ. There is some cool commentary on how cutting short range of motion affects overall power output, male-female weight/height/power comparison and a quick explanation of why we're doing squat cleans in Elizabeth today. 
*FUN FACT: The woman is that video is Annie. Like the Annie. Like double-unders and sit-ups Annie. 

If you have even more time, here's a more recent video of CFHQ staff members doing the squat clean version of Elizabeth as well. 

Upcoming Events

TODAY @ 5:30pm: Paleo Potluck at the gym. Bring your favorite paleo (or close to paleo) dish. BYOB. 

Monday, June 6 from 6-8pm: Dr. Kristin of Revolution Chiropractic will be doing adjustments at the gym (no appointment necessary!) Services range from $30-65 and are discounted for Venture members. Revolution Chiropractic also offers detailed exams, functional movement screens, corrective exercises, cupping and myofascial release, and Graston. 

Tuesday, June 7: gymnastics class cancelled

Tuesday, June 14 @ 5:30pm: VCF Kids kicks off their first class! Venture members get one FREE tuition for any child - neighbor, friend, family! Get in touch with Coach Bex to take advantage of your free spot! 

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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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!