Announcements

Saturday Class Update

Due to the cold, Yoga is cancelled today. Please note the new schedule today:
8:00AM – 9:00AM CrossFit
9:00AM – 10:00AM CrossFit
10:00AM – 12:00PM Open Gym

Houston Marathon

Good luck to the Vintage athletes running in the Houston half or full next weekend! Participants include Karla (full) & Elvira, Holly, Justin, and Drew (half)!

I’ll bring the tent out and set up on the corner of Washington and Waugh (just past Mile 2). The runners should come through around 7:30AM – 8:00AM. Set your alarm to come down and cheer them on!

CrossFit/QuickFit

Warm Up

Building in weight, 4 rounds of
50′ sled pull (using straps facing forward)
100m recovery jog

WOD

Partner “Jack”
With a partner, alternate every full round.

Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Mikko Salo 18 rounds + 10 PP

QuickFit: Dumbbell Push Press; Box Step Ups
Beginner: 95/65; 44/26# KBS; 20/16″
Intermediate/Advanced: Rx

Recovery
3 minute bike/row
:90 twisted cross/side