Announcements

Rules for Dogs at Vintage

With the intention of preserving a safe and focused gym environment, Vintage is introducing the following rules for dogs at the gym. These rules will be printed and posted at the box.

• Dogs must be on a leash at all times while on Vintage property
• Aggressive dogs are not allowed
• If your dog receives three (3) member complaints for being disruptive, you will be asked to leave your dog at home in the future. Disruptions may include excessive barking and being in the way of classes.
• Dogs are not allowed in the back yard
• Do not let your dog chew gym equipment (lacrosse balls, mobility tools, etc)
• Dispose of waste bags directly into outdoor black trash bin

Thank you for your understanding!

5 Spots Left!

Ultimate Frisbee Day

Saturday – 9:45AM @ River Oaks Elementary

Throwing Clinic starts at 9:45 & game starts at 10:30. Then join us for brunch at Canyon Creek afterwards.
https://www.canyoncreekcafe.com/
Thank you Matt & Mimi for doing this!

Saturday Class Schedule:
8:00AM – 8:45AM CrossFit/QuickFit
8:45AM – 9:30AM CrossFit/QuickFit
9:30AM – 11:00AM – Open Gym

No Yoga, come out to Frisbee and learn a new sport!

Power Hour Registration is Open

Claim your time slot for our 2018 Winter event (February 3rd)

http://trinitycompetitions.com/powerhour/

QuickFit

AMRAP 12
Ski 150/120m
15 Steps Walking Lunge
10 Hanging Knee Raise (Adv T2B)
5 Burpees

Core
2 sets of
15-20 Hip Extensions with :15 hold at extension after last rep

CrossFit

Cycle 3 – Week 1 – Day 5

Warmup

Pec Smash with lacrosse ball
-then-
15-12-9
Walking Lunges
Ring Dips/Ring Push Ups/Push Ups

Strength

Push Jerk
5×5 @ 65%

The focus on the PJ needs to be learning to extend and push aggressively under the bar. No jerk presses, no soft elbows!

In daily training, athletes are encouraged to exercise using the correct positions to develop strength and awareness. Using sound mechanics promotes greater potential power development and decreased injury risk in the long term. Training in the best positions, regardless of the load present, develops a sound default motor pattern that better prepares them for loaded and high-intensity scenarios.
-CrossFit Level 2 Training Guide

WOD

AMRAP 7 Minutes
100/75 Calories on Row or 80/55 Cal on Bike
Max Wallballs in remaining time 20/14lbs

5 minute cap for row/bike!

Beginner: 75/50 Calorie Row or 60/40 Cal Bike; 14/10 to Rx target height
Intermediate/Advanced: Rx

Score is calories + wall ball reps

Competitor Extra

EMOM for 21 Minutes
7 Unbroken OHS AHAP
1 Pegboard Climb
7 Unbroken Bench Press

Alternate Movements each minute