Announcements

Holiday Party Awards

For the first time our members get to nominate each other for several award categories. You can also vote for Coaches awards! Winners will be announced at the holiday party. Voting is open 🙂

https://goo.gl/forms/akUueFA2gF7VGENl1

Olympic Weightlifting Clinic with Coach Tim Swords

Sunday, December 17th – 12PM

Coach Tim Swords is coming to Vintage next month for a 3-hour Clean and Jerk clinic covering warm-up, movement progressions, technique work, and accessory strength training.

Coach Swords started the sport of Olympic Weightlifting when he was 12 and became an NCAA champion and won the bronze at the Olympic trials. For the past 20+ years he has been training youth and adults in the sport of Olympic Weightlifting and reached the highest level of coaching when he coached Sarah Robles to a Bronze medal at the 2016 Olympic Games in Rio. This was the first Olympic Weightlifting medal for the USA in 16 years.

Don’t miss this opportunity to learn from an expert coach. Registration is limited to 12 participants. Vintage members can register for $105 and non-members for $125 through ZenPlanner: Register for Coach Swords Clean & Jerk Clinic

Thanksgiving Schedule

Wednesday, 11/22 – No 6:30PM or 7:30PM classes
Thursday, 11/23 – Closed for Thanksgiving
Friday, 11/24 – 9AM – “Jerry” Hero WOD
Saturday, 11/25 – Resume regular schedule
Sunday, 11/26 – Regular Schedule + Rowing Class at 10AM

Running Club

Moved to Tuesday at 6:00PM due to Thanksgiving

10 Minute Warm-Up
Dynamic Flexibility
Advanced: 2×2 mile at 5k race pace with full recovery.
Novice: 3×1 mile @5k race pace with full recovery between each; 4x200m
2 Lap Cool-Down
Static Stretch

QuickFit

AMRAP 4 minutes x 4
Run 200m
10 Burpee Box Jump Overs
20 Squats
:30 Forearms Plank Hold

Rest 1:00

Restart each time

CrossFit

Cycle 2 – Week 6 – Day 2

Warmup

Row/Bike/Ski/Run for 5:00
then
10 Empty Bar Squat
10 Jump Squats w/ barbell in back rack

Strength

Back Squat
Speed Work
8×3 @ 67.5%

WOD

AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today.

Competitor Extra

5 Rounds
Row 200m
Max distance backwards HS walk (goal of 30′)
Row 200m
30′ Forward HS Walk
Rest :60