Announcements

Hoodies

The winter weather has arrived! That means you need a hoodie! We’re getting Alternative Apparel Eco Fleece hoodies with the Vintage logo on the left chest. These fit on the small side so I recommend ordering up a size. Check the links below for size guides.

$45 + tax, please email me your gender and size. Orders are due by Sunday night. Thanks!

https://www.alternativeapparel.com/adrian-eco-fleece-zip-hoodie-09573f2
https://www.alternativeapparel.com/rocky-eco-fleece-zip-hoodie-09590f2

Ultimate Frisbee

Saturday, December 16th – 10:30AM – Ultimate Frisbee Day – River Oaks Elementary – Facebook event coming soon!

Clean and Jerk Clinic

Congratulations Sarah Robles and Coach Tim Swords for becoming World Champion in the Women’s 90kg+ Division!

ROBLES!!! Sweeps GOLD at the @iwfnet Worlds!🥇🥇🥇 – #robles #gold #USA #houston #htown – #Repost @usa_weightlifting ・・・ #TeamUSA’s @roblympian wins GOLD in snatch at #17WWC, going 3 for 3, lifting 118kg, 122kg, 126kg matching her lifts at #Rio2016. Watch clean and jerk on ESPN3 on our bio link! #weightlifting

A post shared by Below Parallel, LLC (@below_parallel) on Dec 5, 2017 at 3:43pm PST

Sunday, December 17th – 12PM – Clean and Jerk Clinic with Coach Tim Swords. Register Here

QuickFit

From 0:00 – 5:00
Row 1000/800m

From 5:00 – 15:00
Every 2 minutes
20 Squats
15 Sit Ups
:15 Side Plank, each side
Rest remainder of time

From 15:00 – End
2x200m Unbroken Farmers Carry (walking) – 200m must be unbroken but you can rest as needed between each “rep”

CrossFit

Cycle 3 – Test Week – Day 5

Warmup
2 Rounds

Run 400m
12* Handstand Push Ups/HS Holds (~30 sec)
*Pick a quantity you can perform in 2 sets or less in a warmup

Strength

Find 1RM Push Jerk

WOD

3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round.

Competitor Extra

Continue Until Failure

In 3:00 Complete
20 Wallballs 20/14lbs
10 Ring Dips
Rest Remainder

Add 2 Wall Balls and 1 Ring Dip per round (22/11, 24/12, 26/13, etc)