Announcements

Vintage Open 2018

We’re up to 70+ registered for the Open! Is the Open for you? Yes!

Make sure you get signed up this week to be included in the Vintage Open draft happening this Saturday! Past participants will remain on their team by default unless they want to change teams and declare as a free agent. Email me if you want to become a free agent this year. Past participants still need to be registered on the Games website prior to the draft so we can keep the team rosters balanced!

Free Agent Questionnaire

The 2018 Vintage Open draft is on Saturday, February 17th.

If this is your first Vintage Open, you’re automatically a free agent. Please complete the attached form to help our captains get to know you before the draft!

Past Vintage Open participants can declare as a free agent by completing this form.

Free agents will be available for team captains to draft onto their teams.

https://goo.gl/forms/wIXlDGKtVQtclJAC2

Meet your Team Brunch

Saturday, February 17 @ 12:00PM- Lola (Yale & 11th)
https://www.facebook.com/events/1020705934734733/

CrossFit

Cycle 4 – Week 4 – Day 5

Warmup

2 rounds
Row 250m
10 Empty Bar Hang Power Clean
10 Sit Ups

Strength

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

WOD

AMRAP 20 Minutes
15 Front Squats 115/75lbs
15/10 Calorie Bike
15 Toes to Bar

Break the toes to bar and squats early to ensure you can continue moving consistently past the 10 minute mark!

Beginner: 75/45; 12/8 Cal; 7-10 Hanging Leg Raise to L-Sit/Knee Tuck
Intermediate: 95/60; 7-10 T2B
Advanced: Rx

Competitor Extra

Ski 1000/800m x 3
Rest :90

QuickFit

Warmup

3 rounds
Ski 7/4 Calories
7 Slow, Romanian Deadlifts with Kettlebell

WOD

10 rounds
7 Burpees (Advanced 10)
3 D-Ball Deadlifts
Gym Length D-Ball Carry (in front of body)

Core/Cooldown

1:00 Child’s Pose
1:00+ Seated Forward Fold