Announcements

Friday, Aug 25th – Summer Series Week 3!
Sunday, Aug 27th – Adaptive Nutrition Seminar

Checking in for classes

It’s been a busy summer at Vintage. Our member community, coaching staff, and class offerings have grown. Please help the staff provide great coaching by signing up for classes on Zen Planner. This helps our coaches know how many people to expect and to plan equipment layout and class structure. It also helps me understand which classes are growing so we can add a second coach. Starting today Coach Roderick will be the second coach in the Monday 5:30PM and 6:30PM classes. If you don’t have it yet, please download the Zen Planner Member app for iPhone or Android. It’s the easiest way to sign up for classes.

Summer Series

CrossFit

Warmup

2 rounds
Hip Circle Glute Activation
8 Jump Squats
8 Gymnastic Kips
8 DB Push Press w/ light dumbbells

Strength

Back Squat
5×5 @ 70% of 1RM on 8/14/2017

WOD

Every 3 Minutes for 15 Minutes
10 Chest to Bar
10 Box Jump Overs 24/20″
10 Clean and Jerk 135/95

Beginner: 8 reps of each – banded pullups; 20″/16″; 95/65
Intermediate: chin over bar pullups; 115/75;
Advanced: 135/95
Competitor: 155/105

Challenge yourself to go unbroken on the pull ups and clean and jerks for as long as you can. Compare to weight used on Assessment Day 2 (8/15/2017). Pick a weight where you will be able to start out with touch and go for all 10.

Competitor Extra

Row 500/400m x 8
Rest :60

Target pace is :03-:05 under 5k row pace from Assessment Day 6 (8/14/2017)

QuickFit

16 MINUTE EMOM
1st Minute – 15 Box Jumps
2nd Minute – 15 Plate Ground to Overhead
3rd Minute – 45s Overhead Plate Hold
4th Minute – 10 Burpees