Announcements

This Saturday we’ll have special guest Jason Khalipa, 2008 CrossFit Games Champion as Vintage is hosting a D5! Read more and RSVP on facebook. Please invite your friends so we can have a great turnout!

CrossFit

2018 Assessment Period – Day 6

Warm Up

2 rounds
Hip Circle Glute Activation
Bike 10/7 Cal
10 Hip Extensions

Strength

Find a 1RM Back Squat

Compare to 7/10/2017, 6/5/2017

MetCon

“Fight Gone Bad”
3 Rounds
1:00 Wallballs 20/14lbs
1:00 Sumo DLHP 75/55lbs
1:00 Box Jumps 20/16″”
1:00 Push Press 75/55lbs
1:00 Row for Calories
1:00 Rest

Beginner: 14 to 9’/10 to 8′; 45/35
Intermediate: 14 to 10’/10 to 9′; Rx Bars
Advanced: Rx

Compare to 11/12/2016, 11/28/2015, 4/14/2015, 4/4/2014, 10/15/2013

Competitor Extra

Row 5k

QuickFit

“QuickFit Gone Bad”
3 Rounds
1:00 Wallballs 20/14lbs
1:00 Kettlebell Swings
1:00 Box Jumps 20/16″
1:00 Push Ups
1:00 Row for Calories
1:00 Rest