VAGABOND UPDATE: There will be no 11 am class on Thursday, June 24th, 2010…
Other classes will still be scheduled… 5:30 am, 6:30 am, 7:30 am, 9:00 am, and 10:00 am

Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Samson Stretch
Inch Worms
Carioca to Sprint
High Knees to Sprint
Lateral Shuffle to Sprint

Skill Development Warm-Up: 2 Rounds of the following:
Ring Holds x 45 seconds
Rest 45 seconds
Ring Holds x 30 seconds
Rest 30 seconds
Ring Holds x 15 seconds
Rest 1:00 Minute

Kevin’s Notes: Complete ring holds in as many tries as possible for time allotted.

“CrossFit Endurance” Workout of the Day:
10 x 100 m Sprint, rest 90 seconds between sprints.

Kevin’s Notes: Your goal is to hold best possible pace during each 100 m sprint. So your objective is to either hold your best possible 100 m sprint, or to descend in time. There will be no fouls for going over your time, but keep in mind, you should be sprinting during these runs.