Five Vintage ladies teams will be competing at the Femme Royale competition on Saturday at Cityside CrossFit. For some of the teams, this is the first time competing outside our box and it helps a lot to have a cheering section! Swing by Cityside to cheer on our ladies! Event 1 starts at 9AM, Event 2 at 10:30AM, and Event 3 at 12:15PM. Please refer to this schedule document for all the Vintage teams’ heat times. Femme Royale Schedule

Good luck Brittany & Cristina, Brandi & Nora, Carolina & Estefa, Amanda & Chelsea, Melissa W & Nicole!

Vintage Saturday Schedule
8:00AM – 9:00AM CrossFit
9:00AM – 9:45AM CrossFit
9:45AM – 10:30AM Yoga
10:30AM – 12:00PM Open Gym
3:00PM – 4:00PM Swimming

WOD
CrossFit Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups (scale to strict ring dips/ring pushups/pushups)

8AM Class Accessory/Strength
3 untimed rounds
8 Romanian Deadlifts @ 25-30% 1RM Deadlift
30-sec slam ball hold (bear hug)
30-sec handstand or pushup plank hold