Announcements

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.

CrossFit

Warmup

12-9-6-3
Row Calories
Right Leg Swings
Left Leg Swings

Strength

Deadlift
3×3
As heavy as possible with total control back to the floor on all three reps
Compare to 8/22/2017

WOD

AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 75/55lbs
3 Pull Ups
30′ HS Walk
6 Sumo DLHP
6 Pull Ups
30′ HS Walk
9,9,30′, etc.

Beginner: 55/35# SDHP; :20 Dumbbell Overhead Hold 35/20s
Intermediate: Rx; :20 Handstand Hold or 10 Shoulder Taps
Advanced: Rx

Competitor Extra

Kipping Ring Dips
5×8
Rest as needed. Advanced add ring turn out.

QuickFit

Every 5 minutes for 20 minutes
Run 400m
15 Kettlebell Swings
15 Burpees