Announcements

Airrosti Hip & Wrist Clinic

Saturday – February 10th – 9:30AM – Free for all members, friends, and family!

Join AIRROSTI’s Dr. Matt Arnold for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.

Weekend Competitions

The Vintage Comp Squad will be active this weekend!

Chelsea, Justin, + 2 – New WODs on the Block @ CrossFit Champions

Caitlin & Nicole
Christina & Dennis
Stachefest @ Spindletap Brewery – 8AM – 1PM
Come hang out and have a beer with us to celebrate after we’re done!

Vintage Open 2018

We’re up to 40+ registered for the Open! Is the Open for you? Yes!

QuickFit

Warmup

3 rounds
Bike 8/5 Calories
10 Penguin Jumps

WOD

5 rounds
30 Double Unders (30 single leg singles/side or 60 alternating)
10 Burpees
5 D-Ball Cleans
Rest 1:00 between rounds

Core

20 Sit Ups
10 Frog Kicks
20 Sit Ups

CrossFit

Cycle 4 – Week 3 – Day 5

Warmup

20 Band Pull Aparts
20 Jump Squats
20/14 Calorie Bike

Strength

Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%

WOD

AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 155/105lbs
Add 10/5lbs each Round

Beginner: 3-6-9 “Cindy”; 95/55
Intermediate: 135/85
Advanced: Rx

Competitor Extra

Row 2k x 4
Rest :90