Sunday, July 3, 2016

Sunday evening classes will be canceled at Venice and we will hold a bring a friend and family workout Monday, July 4th at 9&10am at both locations.

We are holding our quarterly VBC members only meet on July 8th. Costumes required, prizes for the best! Sign up for the meet at the front desk.

Screen Shot 2016-07-02 at 11.25.39 PM


Foam Roll upper back
20 external shoulder rotations with light band
20 Scapular retractions in ring row position
Plank hold 1min


Play Fish Game on the Rower! Top scorer gets…


Complete as many rounds as possible in 40 minutes:

750 meter row
40 Double Unders
30 Barbell Jumping Squats
20 Push-ups
100 Meter Bear Crawl

Notes: L1: Jumping Air Squats
L2: 15lb bar
Rx: 45/35

Cool Down
Stretch Chest
Lay on back hug knees to chest
Stretch Hip Flexors in a lunge

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