Announcements

Ascent Protein Sampling

Our Ascent Protein rep will be at Vintage this evening with free samples and information about the Ascent Protein product line. Try some free samples and have your protein supplement questions answered!

QuickFit

Description:EMOM 18
A) Row 250/200m
B) 10 Single Dumbbell Push Press, each arm
C) 10 Tuck Ups + Low Plank Hold until :45

CrossFit

Cycle 3 – Week 5 – Day 1

Warmup

7 Rounds
3 Burpees
4 Push Ups
5 Medball Cleans

Strength

Power Clean Singles @75%+
Drop and Reset
3 rounds
2:00 on
3:00 off

WOD

5 Rounds
15 Box Jump Overs 24/20″
15 Sumo Deadlift High Pulls 75/55lbs

This is a simple couplet so work on fast transitions between the two movements. Stay close to your box, no walking away from the box. The SDLHP should be unbroken the whole time.

Beginner: 10 Box Jump Overs at 20/16″; 45/35 (use 15# bar)
Intermediate/Advanced: Rx
Competitor: 95/65#

Competitor Extra

AMRAP 2 Minutes x 4
Rest 2:00

15/8 Calorie Bike
Max Distance Odd Object Carry 100-200lbs