Brucey and Ross in a staring competition during the workout! Who will win?
*5:30 am class has now been moved to a 6:00 am class starting Monday, August 8th, 2011*
I. Conditioning Workout of the Day:(This workout is in honor of those men who gave their lives this weekend.)
“300 Rep Salute”(For Time of the following movements):
30 Cal Row
30 DB Push Press
30 DB Front Squat
30 DB Swings
30 DB Walking Lunges
30 DB Jump Over Burpees
30 DB Deadlifts
30 DB Thrusters
30 DB Hang Power Cleans
30 Hand Release Push-Ups
Stronger, Faster, and Healthier Grass Fed Whey Protein will be on sale soon at Vagabond CrossFit.
II. Stronger, Faster, and Healthier will be in stock soon and here is some information on this new product:
Sometimes after a workout, you feel like you’ve recovered but at the cellular level you haven’t fully recovered yet. This formula re-energizes your cells by increasing your ATP levels (Adenosine Triphospate- the energy powerhouse of the cell).
Within an hour after the workout, mix yourself up a dose of Post-Workout Formula. Then, either eat real meal or take another dose about two hours later. The purpose is to re-energize your tired muscles and help them recover, protect against joint injury and decrease the negative effects of free radical oxidants.
Post Workout is 2/3 whey concentrate derived from a grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones and 1/3 essential amino acids for recovery.
These are the added ingredients and what they do:
•Multi-component mixture of co-enzyme Q10, ribose and carnitine increases mitochondria productivity and maximizes cell energy
•Amino acids build muscles naturally
•Creatine boosts energy
•Glutamine helps with muscle recovery and maintenance
•Glucosamine HCL* and chondroitin sulfate controls inflammation and promotes joint health
•Carnitine stimulates mitochondria for rapid energy production
•Leucine and isoleucine promote muscle volume and strength
•Ribose rapidly re-builds cell energy stores
•Taurine improves your metabolic state and energizes your body
Fundraise for all the men and women who gave their lives for our country and freedom!
III. Fight Gone Bad Fundraiser 6 at Vagabond CrossFit:
On Saturday, September, 17th, 2011 Vagabond CrossFit will host Fight Gone Bad Charity for all those lost in the war, let’s reach our goal and make a donation today and join Vagabond CrossFit’s Team.
I have created a fundraising page, and you can make a donation right on this page. Please, make a donation and honor those who made the ulitmate sacrifice. This is not about getting fitter, or feeling better about yourself, but it is about the families and the ones who gave their lives for our freedom!
Do the right thing and make a donation on MY FUNDRAISING PAGE! If you want, you can give me cash as well, and I can put donation in for you!
Click HERE to make a donation on the fundraising page.
Click HERE to join the Vagabond CrossFit Team for the Fight Gone Bad 6 Charity Event.
I put my money on Brucie … his face is more ferocious! Sorry Ross! =)
I’m doing this workout with the heaviest fucking dumbells we have. The 65’s. I don’t give a fuck. This is for every one the guys that were on that helicopter that got shot down in South Eastern Afghanistan. They were acting as something called a quick reaction force, or QRF, en route in an overloaded chinook helicopter to assist other guys on the ground who were pinned down, getting killed, and desparate for assistance when it got shot down. I hope to see everybody who is a member of vagabond crossfit in tommorrow, end of story.
HAHAH brucey put up a good face!!!! i will be in at 430 to tackle the 300 rep salute
that was from Ross under VBC
Damn Brucie is lookin mean dont get in his way!
Amazing job to everyone who came in today!! That was a tough workout, but it was definitely for a great cause. God bless to everyone serving our country … Can’t thank you enough. <3