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

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 […]

Reminder for Summer Series Team Captains: email your team rosters to justin@vintagecrossfit.com by 8PM Tuesday! This week’s Endurance class has been moved to Tuesday so it won’t conflict with Jen’s Farewell Happy Hour on Wednesday. Watch the Vintage Endurance facebook group for weather updates. If the weather cooperates see you at 6:30PM at Reagan HS! […]

It’s Summer Series Week! Hopefully everyone watched some Regionals coverage this weekend and are excited to kick off our summer team competition! Remember to register your team and to email Coach Justin your team rosters by 8PM Tuesday! The 5:30PM and 6:30PM classes are cancelled on Friday due to the Summer Series. Come to the […]

We have spent the week trying out the 2016 CrossFit Regional workouts. Now you can watch the fittest in the world try them. How to watch the 2016 Regionals Strength Deadlift Progression Day 2 Deadlifts (Touch and Go) 1×6 @ 62.5% 1×5 @ 72.5% 1×4 @ 82.5% 1×1 @ 92.5% WOD For time (6:00 cap) […]

Strength Overhead Squat 3-3-3-3-3 @ 75%+ WOD 2 rounds for time Row 500m 25 Burpee Hurdle Jump Overs (PVC hanging off 12/6″ stack of plates)

WOD 1 (From 0:00 to 6:00) For Time (6:00 cap) 80 Wall Balls 40 Pullups Rest 1 Minute WOD 2 (From 7:00 to 17:00) 3 rounds (10:00 cap) 28 steps walking lunge 15 power cleans 115/80

SKILL AMRAP 6 5 Wall Walks 50 Double Unders Advanced 50 ft handstand walk instead of 5 wall walks. Each 10′ segment counts as one rep. You must return to the previous 10′ line if you drop. WOD 3 rounds 400m run 40 Abmat Situps 7 Deadlifts 315/205 Cap 16:00 Add one second for each […]

The 2016 CrossFit Regionals kick off this weekend! The top athletes from the South, Southwest, and Latin America regions will compete in Dallas this Friday-Sunday. Who plans on going from Vintage? Post in the Vintage Community facebook group if you’d like to carpool or meet up! Last week all the 2016 Regionals workouts were released […]

Photo: Care and Trevor during the Wicked Winter Showdown. WOD “Isabel” For time: Snatch 135/95 pounds, 30 reps SKILL 5 Rounds for Reps On a 3-minute clock Run 400m Max strict handstand pushups in remaining time (does not have to be unbroken) No rest between rounds Isabel is one of the most challenging CrossFit benchmark […]