What are the opening hours?

Monday 5:30am - 8:30pm Tuesday 5:30am - 8:30pm Wednesday 5:30am - 8:30pm Thursday 5:30am - 8:30pm Friday 5:30am - 7:30pm Saturday 8am - 12pm Sunday 8am - 11am 5pm - 7pm

Vintage CrossFit

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United States
Houston, TX
Vintage CrossFit

Good old-fashioned hard work! At Vintage CrossFit, we believe in good, old-fashioned hard work.

We provide a fun and encouraging workout environment designed to help our members achieve their fitness goals.

09/05/2026

SUNDAY // SEPTEMBER 6, 2026

Weightlifting

Split Jerk
12:00 EMOM
1 Split Jerk with a :02 Pause in the Catch

Starting @ 60% of 1RM Split Jerk and building across
For Load

Conditioning

"False Memory"

For Time
50-40-30-20-10
Double Unders
AbMat Sit-Ups
5-4-3-2-1
Wall Walks

Wall Walk Standard: 10-in from the wall
Time Cap: 15:00
Score = Time

Optional Accessories
For Quality
4 Sets:
10 Dual Kettlebell Z-Press
20 Alternating Landmine Trunk Rotations
:30/:30 Side Plank

09/04/2026

SATURDAY // SEPTEMBER 5, 2026

Conditioning

"Berenstein Bears"

For Time, With a Partner:
Papa Bear, 4 Rounds:
5 Power Cleans
10 Burpee Box Jump-Overs
15 Pull-Ups

Then:

1000/900m Row
Mama Bear, 3 Rounds:
10 Power Cleans
10 Burpee Box Jump-Overs
12 Pull-Ups

Then:

1000/900m Row
Baby Bear, 2 Rounds:
15 Power Cleans
10 Burpee Box Jump-Overs
9 Pull-Ups

Time Cap: 32:00
Power Cleans, Papa Bear: 185/125lb (84/57kg)
Power Cleans, Mama Bear: 155/105lb (70/48kg)
Power Cleans, Baby Bear: 135/95lb (61/43kg)
Box: 24/20in

09/03/2026

FRIDAY // SEPTEMBER 4, 2026

Strength

Back Squat

Every 3:00 x 4 Sets
Set 1: 8 Reps @ 67-72%
Set 2: 8 Reps @ 67-72%
Set 3: 8 Reps @ 67-72%
Set 4: 8 Reps @ 67-72%

% of 1RM Back Squat
For Load

Conditioning

"Looney Toons"

For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12 Steps Single Arm Overhead Walking Lunge (6 Each/Arm)

Time Cap: 15:00
Kettlebell: 53/35lb (24/16kg)

Optional Accessories

For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate

09/02/2026

THURSDAY // SEPTEMBER 3, 2026

Strength

Bench Press

Every 2:00 x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%

% of 1RM Bench Press
For Load

Conditioning

"The Missing Monocle"

16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest

Score = Rounds Completed

GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)

Optional Accessories

For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold

09/01/2026

WEDNESDAY // SEPTEMBER 2, 2026

Weightlifting

14:00 EMOM
Minute 1: 1 Power Clean + 2 Front Squats + 1 Power Clean
Minute 2: 3 Seated Box Jumps to High Box
For Load

Conditioning

"No, I Am Your Father"

AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station

Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump

Rest :30 after Each Station

So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.

Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in

Optional Accessories

For Quality
3 Sets:
10-12 Dual Dumbbell Hammer Curls
8-10 Glute Ham Raises
:30 Weighted Sorenson Hold

08/31/2026

TUESDAY // SEPTEMBER 1, 2026

Conditioning

"Mirror, Mirror"

For Time:
50 Double-Unders
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
30 Med-Ball Box Step-Overs
40 Wall Balls
50 Double-Unders

Time Cap: 20:00
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in

Optional Accessories
For Quality:
4 Sets:
10/10 Standing Barbell Calf Raises
15-20 Seated Medball Knee Extensions
20 Empty Barbell Z-Press @ Controlled Tempo

08/30/2026

MONDAY // AUGUST 31, 2026

Weightlifting
Power Sn**ch
12:00 EMOM
Minute 1: 3 Power Sn**ch @ 70-80%
Minute 2: 10-15 Toes to Bar
% of 1RM Power Sn**ch

Conditioning
"Shazaam"
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Score = Sum Total Time
Dumbbell: 50/35lb (22.5/15kg)

Optional Accessories
For Quality
3 Sets:
6-8 Dumbbell Cuban Rotations
8/8 Three Point Dumbbell Row
:45 Weighted Forearm Plank

08/29/2026

Sunday August 30, 2026

Conditioning

"Bowie"

24:00 EMOM:
Minute 1: 6 Burpee Pull-Ups
Minute 2: 12 Dumbbell Bench Press
Minute 3: 6 Shuttle Runs
Minute 4: 12/9 Calorie Bike

Score = Rounds + Reps Completed

Dumbbells: 50/35lb (22.5/15kg)
Shuttle Run: 25/25ft (7.5/7.5m)
Bike: Any Bike

08/28/2026

Saturday August 29, 2026

Conditioning

"Hiphopopotamus vs. Rhymenoceros"

For Time, 3-Person Team

Station 1
Complete Both:
180 Wall Balls
45 Wall Walks

Two athletes work simultaneously, one on each movement, while the third rests. Rotate as desired. Both movements must be completed before advancing to Station 2.

Into:

Station 2
Complete Both:
180 Box Jump-Overs
180 American Kettlebell Swings

Two athletes work simultaneously, one on each movement, while the third rests. Rotate as desired. Both movements must be completed to finish the workout.

Score = Time

Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Wall Walk Standard: 10-in from wall

08/27/2026

Friday August 28, 2026

Weightlifting: Clean and Jerk
Every 2:00 x 6 Sets
1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk

Pause 2 seconds in the catch of the Split Jerk before returning to center each set.

Conditioning

"Inner City Pressure"
For Time
500/450m Row
15 Clean and Jerks
500/450m Row
12 Clean and Jerks
500/450m Row
9 Clean and Jerks

Time Cap: 15:00
Score = Time

Barbell: 135/95lb (61/43kg)

Optional Accessories
For Quality:
4 Sets:
8/8 Single Arm Dumbbell Z-Press
8/8 Dumbbell Single Leg Romanian Deadlift
150ft (30m) Sandbag Carry

Choice on Loads

Address

4205 Center Street
Houston, TX
77007

Opening Hours

Monday	5:30am - 8:30pm
Tuesday	5:30am - 8:30pm
Wednesday	5:30am - 8:30pm
Thursday	5:30am - 8:30pm
Friday	5:30am - 7:30pm
Saturday	8am - 12pm
Sunday	8am - 11am
	5pm - 7pm

Telephone

+17134890610

Website

http://www.vintagecrossfit.com/

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