Announcements

Turkey Wars III

Good luck to the six Vintage teams competing at Turkey Wars III at Brick Houston/CrossFit Propel in Pearland. Head down to cheer them on. The competition starts at 8AM and runs into the afternoon. With six teams there should always be someone competing to cheer for!

Avioli and Chelsea
Leslie and Anthony
Chase and Brittany
Care and Trevor
Holly and Amanda
Nicole and James

More information: https://www.facebook.com/turkeywarsIII/

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

CrossFit/QuickFit

Please note we are limited to 18 people per class this morning due to equipment (Ski Erg) availability. Equipment preference will be given to those who RSVP on Zen Planner.

Warmup

5 Rounds
3 Burpees
3 D-Ball Deadlifts

WOD

9 Rounds each, with a partner. One person completes full round while partner rests
Rounds 1-3
21/15 Calorie Row
100 Meter Sand Bag Sprint (50/30)
Rounds 4-6
18/12 Calorie Ski
100 Meter Sand Bag Sprint (50/30)
Rounds 7-9
15/10 Calorie Bike
100 Meter Sand Bag Sprint (50/30)

These should be sprints that take around 90 seconds or less. Scale calories appropriately to allow intensity.