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

Every 2 minutes until failure
8 Calorie Row (Men start at 8, women start at 6)
8 Lateral Burpees over the rower

Add 2/1 Calories every round, burpees stay at 8.

CrossFit

Cycle 3 – Week 1 – Day 1

Warmup

20 Bar Facing Burpees
15 Light Deadlifts
10 Bar Facing Burpees
5 Light Deadlifts

Strength

Power Clean Singles @ 60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

With the Olympic Weightlifting work, be concerned more with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus.

WOD

AMRAP 10 Minutes
40 Double Unders
10 Push Jerk 155/105lbs
4 Bar Muscle Ups

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx

Competitor Extra

Unbroken or until failure (Beginners can start at 1 and work their way up until failure. Focus on maintaining hollow swing rhythm)
10-1-10
Toes to Bar

Rest as needed between sets