WOD

A. EMOM for 14 minutes:
even minutes = max rep weighted push-ups in 25 seconds
odd minutes = 6 bent-over kettlebell rows

B. 2x
400m burden runs with bumper plate (45/25#)
*5 minute cap per 400m run
*3 minutes rest between runs

C. EMOM for 10 minutes:
30-second support hold (top of the ring dip)
*any drop = 5 burpees to 6" target on the spot & rest until the top of next minute

Upcoming Events

Tuesday, June 28 @ 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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