Announcements

Joel Quezada Massage will be at Vintage this afternoon during the evening classes offering free warm-up/cool-down massage. Stop by and get signed up and reserve a slot and meet Joel!

We are officially less than four weeks out from the 2017 Energy Games competition on October 21st. This is an evolution from the Spicy Summer Showdown competition designed to be inclusive by allowing participants to compete as Individuals with Rx or Scaled divisions or as a team of 4. There are also Masters and Teen divisions! Please reach out to me or our coaches if you have questions about whether this is appropriate for you.

Registration is Open so get signed up this week to ensure you’ll get an event shirt in the correct size. You can read about the Divisions and weight/movement requirements here. Finally, we need volunteers and judges. You can sign up using the Volunteer/Judge registration form.

Finally, please invite your friends to the Facebook event to help us reach out greater Houston CrossFit community!

CrossFit

Cycle 1 – Week 6 – Day 2

Warmup

15 Calorie Row
15 Push Ups
12 Calorie Row
12 Push Ups
9 Calorie Row
9 Push Ups

Strength

Deadlift
5×1 @ 75-80%
Full control back to the floor for the final time 🙂

WOD

Row 40/30 Calories x 5
Rest 3:00

Full effort each interval

Competitor Extra

Knees to Elbows
4×20
Rest as needed. Purpose of this drill is to work on closing that shoulder with the lat. Get back behind that bar!

QuickFit

7 Min Amrap
15/10 Cal Ski
10 Burpee

Rest 3 min

7 min Amrap
15 Wall Balls
10 Med Ball Sit Ups