Check your email for our June Newsletter or view the newsletter here. Focus on returning to the hip/pockets position during each progression of the power snatch! This is one of my favorite benchmark WODs so hit it hard. Strength/Skill 4×1 Hip Power Snatch 4×1 Low Hang Power Snatch 4×1 Power Snatch WOD “Jackie” 1000 meter […]

Team CrossFit Galveston during Summer Series Week 1. Photo by Trevor Gerland Photography. Strength Deadlift 1RM or Bench Press 5-4-3-2-1 Climbing in weight WOD AMRAP 12 30 Wall Balls 200m run 15 Toes to Bar

Team Covenant CrossFit during Summer Series Week 1. Photo by Trevor Gerland Photography. We will test our 1RM Deadlift on Thursday and Friday. Lets put all the work during the past four weeks to work and earn a new PR! Strength Deadlift 1RM WOD For time: Row 600/500m 40 Burpees to 6″ Target 60 Double […]

Photo of burpee box jumps from Summer Series Week 1 by Trevor Gerland Photography WOD 5 RFT 21 Kettlebell Swings, 53/35 9 Box Jumps 30/24 7 Thrusters 115/75 Rest :60 between rounds Cash Out 5×10 GHD Situps 5×10 Hollow Rocks Alternate and rest as needed

Jeff performs a push jerk during Summer Series Week 1. Photo by Trevor Gerland Photography. Strength Split Jerk 10×1 From the rack, focus on foot position before weight. WOD AMRAP 8 3-6-9-12-etc Power Clean 185/125 Handstand Pushups

Reminder there are no regularly scheduled classes on Monday, May 30th. Please register for “Murph” through Zenplanner! Our 2016 Memorial Day Murph shirt design is attached. Shirts are $25 and the proceeds will be donated to the Navy SEAL Foundation. Last year Vintage donated $150 from Murph shirt sales and I hope we can surpass […]

Congratulations to the winning teams from the first week of the 2016 Vintage Summer Series! 1st: Brennan has a mangina (CrossFit Galveston) 2nd: Mother Thrusters (Vintage CrossFit) 3rd: The team formerly known as Bye Felicia (Bayou City CrossFit) Thank you Trevor Gerland Photography for the amazing photos. Check the full photo album here! Strength Deadlifts […]

Strength Front Squat 5 Front Squat 4 Front Squat 3 Front Squat 2 Front Squat 1 Climbing in weight Rest ~2 minutes between rounds WOD AMRAP 12 6 Low Hang Squat Snatch 95/65 12 Pullups 18 Situps Add 20/10# after every three rounds

Jeff during the Box Jump/Push Up/Rowing event at the 2015 Wicked Winter Showdown Skill Rope Climbs Advanced: 3-5 sets of 5-7 kipping HSPU with 3-second hold at extension WOD 3 RFT 30/20 Cal Row 30 Pushups 3 Rope Climbs

WOD 50-40-30-20-10 Double Unders 10-8-6-4-2 Overhead Squats 135/95 5-4-3-2-1 Ring Muscle Ups Advanced: 100-80-60-40-20 Double Unders, everything else remains the same Cash Out 4×10 Weighted Hip Extensions Compare to Monday, 5/16/2016 2016 Summer Series Week 1 WOD 2

Congratulations Coach Nora and Care on taking 1st and 3rd place at the Wicked Wine Run! Strength Turkish Getups 3×3 per side WOD 5-10-15-10-5 reps of: Deadlifts 95/65 Hang Power Cleans Push Jerks Bar Facing Burpees 2016 Vintage Summer Series – Opening Briefing and WOD 1

WOD 2 RFT 400m run 30 Single Leg Jump Ropes, each side (all 30 on one leg, then all 30 on the other) 20 Pullups 10 Dual Kettlebell Push Press

WOD 2016 Summer Series WOD 2 – “Buns of Steel” A Team of 2 Will Complete 14 Rounds for Time of: 9 Russian KB Swings (70/53) 20m Sprint 9 Burpee Box Jumps (20″) 20m Sprint Time Cap 17 min Cash Out 30 GHD Situps 20 Strict Toes to Bar or Leg Lifts to L-Sit position […]

Strength Deadlift Progression Day 3 Deadlifts (Touch and Go) 1×6 @ 65% 1×5 @ 75% 1×4 @ 85% 1×1 @ 95% WOD For Time Row 500/400m 15 Ring Dips 15 Front Squats, 155/105 Row 500/400m 12 Ring Dips 12 Front Squats, 155/105 Row 500/400m 9 Ring Dips 9 Front Squats, 155/105 Row 500/400m 6 Ring […]

The daytime classes (11AM Open Gym, 12PM CrossFit, and 1PM Open Gym) are cancelled today due to an appointment conflict. Sorry for the conflict! Join us for Jen’s Farewell Happy Hour on Wendesday at 6:30PM at the Raven Tower! WOD “Nancy” 5 rounds for time of: 400 meter run 95/65 pound Overhead squat, 15 reps […]