Check your email for the February Newsletter! You can view the February Newsletter here.

Vintage CrossFit is starting a new 4-class Fundamentals program. These hour-long classes are held Tuesdays at 6:30PM and focus on teaching the basic movements including weight lifting, gymnastics, and cardio. The majority of the one-hour session focuses on technique practice and concludes with a high-intensity workout of the day similar to our CrossFit classes. The Fundamentals program helps new members practice and learn CrossFit movements before joining our regular CrossFit classes. Current members can join the Fundamentals classes using their existing membership if they’d like to review technique and basics. A 4-Class Fundamentals Membership can be purchased for $45.

Warm-Up
Review bar facing burpee technique
then
50 bar facing burpees, focus on pacing

Conditioning/Strength
4 rounds
Bike 15/10 Calories
5 Touch and Go Power Snatch
Rest 2:00

WOD
2 rounds for time
Row 30/20 Calories
25 Empty Bar Thrusters
15 Chest to Bar Pullups

Fundamentals – Day 1

Warmup
2 rounds
Row 200m
10 Alternating High Kicks
3 Inch Worms (advanced with push up)

Movements to Teach
Deadlift (perform as 5 sets of 5 reps with light to moderate weight)
Sumo Deadlift High Pull (perform as 3 sets of 3 with light to moderate weight)

Additional Movements
Kettlebell Swings
Jump Rope (rope length, hand position, jumping on ball of foot, then singles vs double unders)

Workout
4 rounds for time of:
Run 200m
30 Single Unders or 15 Double Unders
15 Kettlebell Swings, 35/26