Announcements

Million Meter Rowing Challenge

It’s back! We’re rowing 1,000,000 meters this month. Hop on the rower for warm-up/recovery and add your meters. Distance rowed during WODs also counts so remember to add it to the running total.

Also Coach Mike will hold a Rowing class this Sunday at 9AM. Don’t miss this excellent class to work on your rowing technique and capacity!

Adaptive Nutrition 6-Week Challenge

Kia and Tyler from Adaptive Nutrition will be back at Vintage in January to kick off a new 6-week challenge which concludes at the start of the 2018 Open. The seminar will be condensed into 2 hours and a new point system will be introduced into the challenge to allow Team Vintage to compete with participants from other boxes so you can invite your friends from around Houston.

Registration is open through the Registration link!

***DOUBLE REFERRAL BONUS THROUGH JANUARY 7TH!***

Are you enjoying training at Vintage? Invite a friend to join the community.

Grab a free $50 referral card from the desk in the office. Your referral gets $50 off their membership and you’ll receive $50 off your next membership! (Up from $25). This applies to QuickFit and CrossFit memberships!

Open Gym

For the folks who want to make up Day 5 of the programming cycle:

Cycle 3 – Week 4 – Day 5

Strength

Push Jerk
5×4 @ 80%

Competitor Extra

Squat Snatch 4×5 @70-75% (Touch and go)

Jog 800m or Row 1000m for Rest between sets

CrossFit/QuickFit

Warmup

3 rounds, alternating with a partner
Bike/Row/Ski
3 Rounds
:40 Easy
:20 Hard

1:00 air squats at recovery tempo while partner works

WOD

For Time
40 Wallballs 20/14lbs
120 Double Unders
10 Bar Muscle Ups
120 Double Unders
40 Wallballs

Time Cap: 15:00

Strict time cap on this WOD so athletes don’t get stuck at the bar muscle ups. The Wall Balls should be 2 sets at most to start or scaled back to a lighter weight. Double Unders should not take more than 3:00 each time. If you’re not through the Muscle Ups at the 10:00 you won’t likely finish so be sure you scale appropriately.

QuickFit/Beginner: 30 reps 14/10# Wall Balls to 10/9′ (emphasis on target height); 200 single unders or 100 penguin jumps; 15 strict chin ups (banded if needed) or ring rows
Intermediate: 60 Double Unders (if less than 20 unbroken); 20 Burpee Chest to Bar Pullups
Advanced: Rx
Competitor: 20 Bar Muscle Ups