Tuesday, January 1st, 2013
Lend Tester + Zone 1 Work A. 15-12-9 of the following: Power Snatch @ 95/65 Lateral Burpees Goal Time: Sub 4 Minutes + B. 10 Sets of the following: 30 seconds of double unders 30 seconds rest
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Month: December 2012
Tuesday, January 1st, 2013
CrossFit Tester Five Rounds for time of the following: 20 Wall Balls 7 Pull Ups 5 Burpees
Tuesday, January 1st, 2013
CrossFit Tester 5 Rounds for time of the following: 10 Step Down Box Jumps 15 Kettlebell Swings 300 meter row or 20 Cal Airdyne
"Happy New Year and Onward to 2013"(1.1.2013)
*Happy New Year from Your Extended Family @ Vagabond CrossFit* Scheduled Classes for the Day: 9 am, 10 am, 12 pm *2013 and Onward for the Vagabond Family* We have come to another end of the year for the Vagabond Family, and by far…
Monday, December 31st, 2012
Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Ups A. Work to 1 Rep Max Clean and Jerk B. Work to light single for a Snatch, no more than 70% of your best Snatch. Technique Based. C1. High Bar Back Squat @…
Monday, December 31st, 2012
Bend Oly + Squat/Pull Battery + Single Leg A. Clean and Jerk Cluster @ 70%, 1.1.1 x 4 sets, rest 2 minutes. B1. High Bar Back Squat @ 20×1, 1 tough rep x 5 sets, rest 1 minute. B2. Chest to Bar Pronated or…
Monday, December 31st, 2012
Deadlift Intense + Single leg/Upper Body Push Cond + Row Sprints A. Sumo Deadlift @ 20×1, work to heavy single. B1. DB Split Squats @ 30×0, 6-8 reps x 3 sets, rest 1 minute. B2. DB Bench Press @ 30×0, 8-10 reps x 3…
"Schedule for New Year's Week"(12.31.2012)
*Schedule for the Holiday Week* Monday, December 31st: 6 am, 7 am, 9 am, 12 pm, 430 pm, 535 pm Tuesday, January 1st: 9 am, 10 am, 12 pm Wednesday thru Sunday: Regular Scheduled Classes Vagabond CrossFit On Ramp Beginners Class Starts Monday, January…
"Open Gym Format, Powerlifting Class, and Book Your Massage Therapy Appointment"(12.30.2012)
*Schedule for Sunday, December 30th, 2012* 9:00 am to 11:00 am Open Gym Format 10:00 am Powerlifting Class. CLICK HERE FOR WORKOUT. * The January 5th Massage Therapy Appointments have been booked, but we will be offering Massages as well on Saturday, February 2nd,…
Saturday, December 29th, 2012
CrossFit Tester 10 Rounds for time of the following: 9 Lateral Barbell Hops 6 Front Squats @ 95/65, 74/45 3 Burpees