Some Kids and Some Box Jumps!!

One of the New On Rampers, Jessica, heading out the door to finish up her workout…

Melissa walking out her Lunges…

Everything is scaleable within CrossFit… Joanna subbing in Parallete PVC Dips for Ring Dips…Increase the Range of Motion by stacking weights…

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.