Congratulations Coach Matthew Averill on winning his Masters division at the Power Output Challenge in San Antonio this weekend!
Did you miss our September 2017 Newsletter? If so, read it here and click the Subscribe button at the top left!
The 6-week Adaptive Nutrition program kicks off with a 2.5-hour seminar on Sunday, September 17th. The program offers three tracks: weight (body fat) loss, weight (muscle) gain, and performance. We will provide a video of the seminar in case you’re unavailable on the 17th.
Participation costs $75/person and you can register at https://adaptivenutrition.us/vintage-crossfit.
Max time in 3:00 of a Goblet Squat Hold
-then-
Run 400m
Back Squat
5×5 @77.5%
AMRAP 8 Minutes
4 Power Cleans 135/95lbs
2 Bar Muscle Ups
Beginner: 95/55; 2 Burpee Jumping Pullups (no bands)
Intermediate: 115/75; 2 Chest to Bar Pull Ups
Advanced: Rx
50′ Farmers Carry x 5
Unbroken AHAP
Rest as needed
5 rounds
Row 25/18 Cal
20 Push Ups
10 Alternating Knee to Opposite Elbow
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