VAGABOND CROSSFIT WOD-1/1/10Happy New Year to all the Vagabonds and Big Dawgs!! Hey, sometimes we as CrossFitters, do not have the money to buy fancy equipment, such as Trainer’s Plate… No Problem!! Get Creative and Make it Yourself!! Pretty Simple, Make an outline of…
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Month: December 2009
VAGABOND CROSSFIT WOD-12/31/09 Working a few of the ten aspects of fitness on the Agility Ladder…Agility, Coordination, Balance…. Vagabond Hours for New Year’s Eve: Morning Hours: 8:00 am to noon/ Afternoon Hours: 3:00 pm to 6:00 pm New Year’s Day: No Morning Hours/ Afternoon…
VAGABOND CROSSFIT WOD-12/30/09 A Viking from Unknown Parts has made his presence felt in the Vagabond Community… Welcome Home, My Brethren!! Warm-Up: 3 Rounds at Own Pace: Jumping Pull-Ups x 10 Leg Kicks x 20(10 each leg) Arm Circles x 20(10 Frontwards/10 Backwards) Skill…
VAGABOND CROSSFIT WOD-12/29/09 The snow is cleared, so here comes the Running!! Warm-Up: 3 Rounds at Own Pace: PVC Shoulder Circles x 15 Squats x 15 Jumping Jacks x 15 Skill Development: 2 Rounds of the following: GHD Sit-Ups x 15 Hip Extensions x…
VAGABOND CROSSFIT WOD-12/28/09 Vagabond Hours from Monday to Wednesday: 8:00 am to 12:00 pm/ 4:00 pm-8:00 pm New Year’s Eve- Open Gym 8:00 am to 4:00 pm In the Process of Lowering Down into a Full Back Lever… We take Progressions into difficult movements……
VAGABOND CROSSFIT WOD-12/27/09The Top Picture is where the Vagabond Community trains out of now. The bottom picture is where I first started training out of a garage in Kingston, Ma. In 8 months, alot has changed in the Vagabond Community!!!Quote from the movie “Equilibrium”-…
VAGABOND CROSSFIT WOD-12/26/09 Warm-Up: 2 Rounds at Own Pace:Kipping Swings x 15PVC Dislocates x 20 Skill Development: Rowing More Efficently3 Rounds at Light Pace/60% RPERow 30 seconds- For each Round, we will switch the damper setting to see where the athlete is most comfortable……
VAGABOND CROSSFIT WOD-12/25/09Merry Christmas and Enjoy You Day Off!!! Gym will re-open Saturday, December 26th from 9:00 am to 1:00 pm- Come on in and get back on your horse!! My friends from New Hampshire, Mike and Jen, visited Vagabond CrossFit and got some…
VAGABOND CROSSFIT WOD-12/24/09Lt. John Costantino, busting out a souped up OPT Workout with Gas Mask and Weighted Vest on, preparing for venture up in the mountains for survival skill training in Northern California.. Hours for Christmas Eve: 9:00 am to 4:00 pm- Come on…