WOD

A. 4 sets of:
20 alternating front rack box step-ups
*build weight each set

B. With a partner, for time:
100 calorie row
80 partner wall balls (side-by-side: partner 1 throws & partner 2 catches, etc) (20/14#)
60 kettlebell swings (53/35#)
40 deadlifts (205/140#)
20 handstand push-ups
10 thrusters (135/95#)
*split work as needed, other than wall balls

Upcoming Events

TONIGHT @ 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!

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!

Comment