Happy birthday, Zach!

Happy birthday, Zach!

WOD

A. Mobility
Side Lying Clam Stretch
3 sets of 8 reps each side
*use band around knees

B. In 13 minutes, complete 5 sets of:
3 push presses + max overhead hold on last rep each set
*these sets should all be heavy

C. AMRAP in 3 minutes:
8 power snatches (95/68#)
8 ring dips
--- rest 3 minutes -- 
AMRAP in 3 minutes:
8 power snatches (95/68#)
8 ring dips
--- rest 3 minutes -- 
AMRAP in 3 minutes:
8 power snatches (95/68#)
8 ring dips

Events Calendar

Saturday, August 13 @ 9am: Join Zach "Z2" Walters as he completes a special birthday WOD!

Saturday, August 27 @ 9am: Jersey Shore WOD - Details TBA

Saturday, September 17: Unbroken Games - Details TBA 

Saturday, November 12: WOW4BC competition - Details TBA

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