We’re up to 40+ registered for the Open! Is the Open for you? Yes!
Thank you to BIG Review TV for visiting Vintage and sharing your experience! Check out their video review below. Please like and share and invite your friends to drop by this week for a class! We offer 30-minute QuickFit classes and hour-long CrossFit Fundamentals classes for beginners!
5 rounds
5 Kettlebell Swings
5 Jumping Squats
5 rounds
Bike 1000m
15-12-9-6-3 Push Ups (Advanced Ring Push Ups or Ring Dips)
15-12-9-6-3 GHD Sit Ups
2:00 Saddle Stretch with back on med ball
Cycle 4 – Week 3 – Day 4
2:00 of couch stretch each side
then
15-12-9
Burpees
KB Swings
Front Squat
40 Reps for time @ 65%
Rack/Unrack anytime
Beat your time from last week!
For Time
25-20-15-10
Power Snatch 75/55lbs
6-5-4-3
Bar Muscle Ups
Time cap: 15:00. Focus is on big sets of power snatches with a vertical bar path. You should attempt to string together multiple bar muscle ups today!
Beginner: 55/35; 12-10-8-6 Pullups (banded if needed)
Intermediate: 15-12-9-6 C2B or 20-15-10-5 pull ups
Advanced: Rx
EMOM for 21 Minutes
12/8 Calorie Bike
12/10 Calorie Row
12 Lateral Burpees over bar
Rotate through movement on the minute
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