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.

Strength
10 minutes to build to a heavy 2-rep touch and go power snatch

WOD
“Isabel”
30 Snatch, 135/95

Accessory
EMOM 8
A) :30 Ring Dips (Advanced on MU Rings)
B) 12 Box Jump Overs, 24″/20″

Fundamentals 2
Movements to Review
Air Squat
Burpee

Warmup
4 minute slow AMRAP
10 Band Pull Aparts
8 Squats
6 Burpees

Barbell Movements
Strict Shoulder Press 3×3
Push Press 3×3
Push Jerk 3×3

Workout
30-20-10
Wall Balls (14 to 10’/10 to 9’)
Situps