• Opening Hours

    OPENING HOURS

    MONDAY05:30 AM - 08:30 PM

    TUESDAY05:30 AM - 08:30 PM

    WEDNESDAY05:30 AM - 08:30 PM

    THURSDAY05:30 AM - 08:30 PM

    FRIDAY05:30 AM - 07:30 PM

    SATURDAY08:00 AM - 12:00 PM

    SUNDAY08:00 AM - 11:00 AM
    05:00 PM - 07:00PM

  • 713-489-0610
  • Contact

    Let's Keep In Touch!X

    ADDRESSVintage CrossFit 4205 Center St Houston, TX 77007

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

NEWS

WOD – Thursday, August 24, 2017

By dennis | In Classes | on August 23, 2017

Announcements

I’m sad to announce this will be Coach Nora’s last week leading the Endurance class. Nora’s Endurance program has been a great addition to the Vintage class offerings and helped a lot of people with their running! Join Nora Gentry today at the track and Sunday at Spott’s for a few last sprints and hills!

The Endurance program will be paused for the remainder of summer and will start back up in the fall.

Did you miss yesterday’s post about the 2-Week Assessment Period and Weakness Training: http://www.vintagecrossfit.com/2017/08/22/assessment-period-weakness-training/

CrossFit

Warmup

3:00 of Frog Pose
then
Misfit Snatch Warm Up

Strength

Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

WOD

3 Warm Up Rounds then
Every 2 minutes for 7 rounds
Shuttle Sprints
For Time
0 yards to 10 yards
10 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards

Competitor Extra

Romanian Deadlifts
4×12
Increase weight slightly each set

QuickFit

AMRAP 15
Row 100m*
10 V-Ups
20 Steps Walking Lunge

*Increase by 100m each round


No Comments to "WOD – Thursday, August 24, 2017"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT © VINTAGE CROSSFIT 2012-2016 ALL RIGHTS RESERVED.