WOD

A. 3 sets of:
10 fire hydrant hip circles in each direction, per leg

B. In 12 minutes, complete 4 sets of:
20 alternating leg front rack lunge steps (in place)
*keep your whole hand on the bar - this will translate to our clean receiving position

C. AMRAP in 20 minutes of: 
30 wall balls (20/14#)
30 toes-to-bar
30 calories on the rower
60 double-unders (or 25 attempts)


Want to know what's going on at Venture? Check out our new & improved events calendar!


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