I. Level 2 Prep Course Review: This weekend I was absence from the gym to attend a Level 2 Prep Course for CrossFit’s Certification. It was a great experience and was very nice to have the tables turned and be coached by some of…
I. Vagabond Schedule for Sunday, February 27th, 2011: 9:00 am, 10:00 am, and 11:00 Classes II. Metabolic Conditioning Workout of the Day: Amrap 15 Minutes of 8 strict Pull Ups Ring Holds x 15 seconds Row 200 m Level 1 Amrap 15 Minutes of…
I. Vagabonds Needed for the Weekend: A crew of Vagabonds will be painting this weekend and doing some odd jobs at the new location in Easton, Massachusetts. Brucey and Matt will be running the daily activities and have the plan for the painting jobs….
I. Vagabond Testimonials from Outside Visitors: Hi Kevin, Thank you very much for letting me visit last night’s class. I really like the program and how you divide the hour into different sections, such as the mobility, agility, wod and rolling at the end….
I. Vagabond Help Wanted: A crew of Vagabonds will be painting this weekend and doing some odd jobs at the new location in Easton, Massachusetts. Brucey and Matt will be running the daily activities and have the plan for the painting jobs. Brucey and…
I. Dynamic Mobility Warm-Up: Agility Drills Warm-Up(Ladder Work, T-Agility Drills, and Foot Work) 90 Degree Quad Stretch(Hip Flexion/Extension) Hamstring Band Stretch(Hamstring Prep) Shoulder and Lat Openers(On a Box) Squat Openers Series(Against Wall) Front Rack Position Stretch(Rack Development) Lacrosse Ball Work(Butt and Glutes) II. Benchmark…
I. Dynamic Mobility Warm-Up: Monostructural Warm-Up x 4:00 Minutes Lunge Complex Shoulder Hangs(Bands-Prep Shoulders) Iron Cross Mobilization(Hips) Hamstring Partner Stretch Agility Drills Series II. Strength and Metabolic Conditioning Workouts of the Day: A. Bench Press, 1-1-1-1-1 B. “The ShinDig”(For Time of): 10-9-8-7-6-5-4-3-2-1 of: Strict…
I. 30 DAY PALEO CHALLENGE STARTS THIS MONDAY, FEBRUARY 21ST, 2011: For the people who attended the Nutrition Seminar, you are now lock and loaded with information of how to prepare for this 30 Day Paleo Challenge. Remember, to take the information you got…
I. Vagabond CrossFit Nutrition Lecture: Another successful seminar at Vagabond CrossFit and some great information was put forth for all participants. I might be bias, since Mike is one of my close friends, but I have been to a few nutrition lectures, and this…
I. Vagabond CrossFit Nutrition Seminar: The Vagabond CrossFit Nutrition Seminar will begin at 9:00 am. Please be on time for this event, as it will kick off right at 9:00 am. Mike Molloy will be running this seminar and give some great information. There…