Announcements

Vintage Holiday Party 2017!
‘Tis the season to eat, drink, and be merry! Lets all get together to celebrate at the annual Vintage Christmas Party. We have the room upstairs reserved, awards will be given out. Please RSVP on facebook, see you there!

CrossFit

Cycle 2 – Week 4 – Day 3

Warmup

AMRAP 5
4 Push Ups
8 PVC OHS
20 Double Unders

Shoulder Mobility

Strength

Push Press
4×2 @ 90%

WOD

10 Rounds
2 Bar Muscle Ups
6 Bar Facing Burpees
10 DB Overhead Squats 50/35lbs
(Alternate Arms Each Round)

Rest :30

Target time per round is :60-:90 seconds, please scale accordingly.

Beginner: 2 Strict Chin Ups; 10 DB Push Press 35/20#
Intermediate: 2 Chest to Bar Pullups; 35/20#
Advanced: Rx

Competitor Extra

Sled Push
Sprint – Light Weight
50ft’ x 8
Rest as needed

QuickFit

27-21-15-9 Reps of:
Bike (Calories)
Hip Extensions
Flutter Kicks with Wall Ball held in front of chest (L+R = 1 rep)

F: 6-12-18-24
Large Class: Empty Bar Good Mornings for Hip Extensions