Announcements

Thursday Ladies Night @ Postino – 7PM

CPR/AED/Choking Certification

Saturday, October 6th – 9:45AM

Vintage CrossFit is hosting a 2-hour CPR/AED training class on October 6th led by OnSite CPR Training. Participants will be CPR/AED certified for 2 years after completion of the class.

Vintage CrossFit is using this class as a fundraiser to purchase an AED for the gym and we’ll receive training using the new AED.

The class is at 9:45AM and is limited to 20 participants. If the class sells out we’ll schedule a second session at 12:00PM so get signed up as soon as possible to reserve a time.

You can register for $95 through the Zen Planner app (Menu >> Purchase >> “CPR/AED Training” or through www.vintagecrossfit.com/join-vintage

CrossFit

Warmup

Run 800m
10 Wall Walks

Strength

Strict Shoulder Press
2×10 Warmup

then

1 Rep every :90 for 12 Minutes
As Heavy as possible

WOD

For Time
40 Single Arm DB Hang Clean and Jerk 50/35lbs
100 Double Unders
30 Chest to Bar
100 Double Unders
20/15 Calorie Bike
100 Double Unders
10 Bar Muscle Ups

Time Cap 15:00
Open workout-style…get as far as you can!”

Beginner: 30/15; 30 Ring Rows; 10 Banded Strict Pullups; 100 Singles
Intermediate: 40/25; Chin over bar Pull Ups & C2B PU; 60 DU
Advanced: Rx

Competitor Extra

Ski 150m x 15
Rest :30

QuickFit

Warmup

5 rounds
5 jump squats
6 dumbbell snatch, 3 then 3

WOD

Every 3:00 for 15:00
2 Driveway Lengths sled push
15 Wall Balls
15 Med Ball Sit Ups
Rest until next 3 minute segment

Core/Recovery

1:00 Wall Sit
200m jog
1:00 Wall Sit

Olympic Weightlifting

Warm Up

3 min bike or row

2 Rounds
10 Pull a parts
10 Band Snatch Grip presses
10 Wall Angels

Snatch Pull Drills with PVC and band to focus on bar into hips

Power Snatch
65%x3
70%x3
75%x3
*% of power snatch

Snatch High Pull
3×5 @70%
*% of snatch

3 Snatch Push Press + 2 OHS x 5
*working up to as heavy as possible

FBB Accessory

4 Sets:

10 Tall Plank Shoulder Controlled Articular Rotations (CARs)/arm

Rest 15sec

5 Single Arm KB Rack Curtsy Squat (try to control the lowering on each rep for 2-3 sec each rep) R

5 Single Arm KB Rack Curtsy Squat L

Rest 15sec

10 Supine Flutter Kicks

10 Supine Scissor Kicks

5 Supine Leg Raises

Rest 60sec

Equipment
kettlebell