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WOD – Saturday, February 10, 2018

By dennis | In Classes | on February 9, 2018


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, + 1 – 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!



3 rounds each rowling with a partner. Perform difference from 100m in burpees while partner rows then perform recovery pace air squats if you finish your burpees before partner finishes their row.


With a partner. You can pick which order to perform the 6-minute WODs based on equipment availability. The partners will do the 6-minute chipper in reverse order. For example, Partner A runs 400m while Partner B completes 30 burpees. Once both partners are done, they perform 30 synchro wall balls. Then Partner A performs 30 burpees while partner B runs 400m. If partners finish the workout under 6 minutes they get extra rest.

In 6 minutes:
Run 400m
30 Synchro Wall Balls
30 Burpees

Rest 2 minutes

In 6 minutes:
Bike 1200/1000m
30 Synchro Kettlebell Swings
30 Steps Walking Lunge with KB in Goblet Squat position

Rest 2 minutes

In 6 minutes
Row 500/400m
30 Synchro Toes to Bar (scale 40 partner med ball sit ups – legs linked, pass ball between reps)
15 D-Ball Cleans

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