I. Vagabond CrossFit Basics Gymnastics Class this Tuesday, July 19th, 2011 at 5:30 pm:
The class this week will focus on back to basics, learning and improving your handstand, along with a few level up skills for any and all who are interested. The first 3 classes were a huge success and had over 15 people in each class. Come in and work on your skills and improve on them. Only way we get better is by practicing and training our skills. The class is free for all Vagabond Members and 20$ for any outside visitors.
II. Clarification of Schedule:
The schedule for classes is on the top of the page of the Vagabond webpage. Please check there for times of classes and when also the speciality classes are. This schedule will remain for the summer and perhaps may change during the fall time. We will add more classes, if we see a greater turnout for classes at Vagabond CrossFit. The more you participate at the gym, the more opportunties you will have to attend classes. Make it a priorioty to come into class and try your hardest! The more participation, the more accomodating we can be with our class schedule. We have plenty of hours as of right now, and the schedule can fit into anyone’s schedule, it’s just up to you to get INTO VAGABOND CROSSFIT! We are here to better serve you and only want the best! Keep up the great work everyone and let’s finish off the summer strong!
III. CrossFit Providence Olympic Lifting Certification on October 1st and October 2nd, 2011:
CrossFit Providence is quickly becoming a friend of Vagabond CrossFit and the relationship between myself and Coach Judah Boulet has grown over the last 12 months. If you want to attend the Olympic Lifting Certification held by one of the best coaches in the world, you must attend this certification! Please copy and paste the url to check out more details.
http://www.regonline.com/builder/site/Default.aspx?EventID=904557
IV. Dynamic Prep Warm-Up:
3 to 6 Minutes of the following movements:
Leveled Sprint Work @ Zone 1(65-74%)
Backwards Pedal to Sprint
Belly to Sprint
Back to Sprint
Skipping to Sprint
V. Mobility Prep Warm-Up:
Hip Prep: 90 Degree Quad Stretch
Inch Worm
Lunge Complex
VI. Conditioning Workout of the Day:“3 Sets of Fury”:
3 Sets for As Many Reps as Possible:
1 Minute of Box Jumps @ 24/20
1 Minute KB Snatches @ 55/35(switch left to right on 30 second mark)
1 Minute Air Squats
1 Minute DB Push Press @ 40/25
1 Minute Row Cals @ Damper Setting @ 10/7
*Rest 2:00 Minutes between sets*
Post Number of reps to comments.