WOD

A. EMOM for 16 minutes: 
even minutes = 5 ring dips with a 3-second descent EVERY rep (mod  jump dip with slow negative)
odd minutes = 5 ring rows with a 3-second descent each rep (focus = hollow position)

B. 4 rounds of: 
200m sprint
10 burpees
20 walking lunges with hands on head
 (rest 1:1 between rounds)

Upcoming Events

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! 

Monday, June 20 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. 

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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