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 5 – Day 2

Warmup

2 rounds
Hip Circle Glute Activation
10 Jumping Lunges
10 Good Mornings

Strength

Back Squat
0:00 – 10:00
Work up to a heavy single around 90%
then
10:00 – 20:00
5×3 @ 85%

WOD

10 Rounds
3 Power Cleans 185/125lbs
15 Wallballs 20/14lbs

Target Time: 8-12 Minutes. Attempt to stay unbroken on wall balls for as long as possible.

Beginner: 115/65; 8 Wall Balls 14/10 to 10/9′
Intermediate: 155/105; 12 Wall Balls Rx
Advanced: Rx

Competitor Extra

5 Rounds
20 Shoulder Taps

Freestanding HS or Nose and Toes position
Rest as needed

QuickFit

In 6 minutes:
Run 600m
in remaining time AMRAP
8 Dumbbell Box Step Ups
8 GHD Sit Ups or Resistance Sit Ups
8 Alternating Lateral Squats (Advanced with dumbbell/KB in goblet squat position)

Rest 2:00 and then repeat