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!

Rowing

9:00AM – 10:00AM with Coach Mike

“On Death Row”

Partner WOD: “Death by” format, rowing for calories.

EMOTM.
Min 1 – Partner A rows 1 Cal
Min 2 – Partner B rows 2 Cals
Min 3 – Partner A rows 3 Cals…

Once rower fails to hit target calories on row, rower switches to air squats until WOD completes with last person failing calorie goal on rowing machine.

Competition CrossFit

SCHEDULE CHANGE: Due to the Million Meter Rowing Seminar, Comp Class will be at 10:30AM.

AMRAP 5
5 DB Clean and Jerks (50s/35s)
1 Rope Climb

– Rest 5 min –

AMRAP 5
50 Burpees
50 Toes to Bar

– Rest 5 min –

AMRAP 5
Ski 10 Cal
10 Hang Power Snatch (95/65)

– Rest 5 min –

In 5 min Establish
5 RM Front Squat

Today is a “Mock Comp” – Meaning, it’s up to you to strategize how you attack these workouts. I hope you have learned a lot from prior classes.

From a logistics standpoint, there will be 4 “stations” each performing a 5 min Workout. You will start on one and rotate through all 4 with 5 min Rest between.

We will warm up as a class, then debrief after the workout.

CrossFit

5:00PM – 6:00PM

Warmup

Run 600m
20 Steps Walking Lunge with Twist
20 Light Kettlebell Swings
8/5 Calorie Bike Sprint

WOD

On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches
Station 3 – Max Calorie Bike
Station 4 – Rest

“Cindy” = 5 Pull Ups, 10 Push Ups, 15 Squats

Beginner: 55/35 (3 Banded Strict Pull Ups, 6/4 Push Ups, 12 Squats)
Intermediate: 75/50
Advanced: 95/65
Competitor: 115/80