VAGABOND CROSSFIT WOD-5/31/10
Jared after conquering his first half marathon…. Just want to give a shout out to the few Vagabonds who participated in runs this weekend.. We had three Vagabonds place in the top 225 out of 6000 runners… One Vagabond, who has lost over 50 lbs since last year, complete his first half marathon in under 2 hours, and another Vagabond complete her first 10k in the range of an hour… I am truly proud of everyone, and just shows we do not have to beat up our body with 40 miles a week to prepare for our races… Take it from me, it’s not fun preparing that way… Great Job to John Thomas, Jared Trout, James Melberg, and Melissa… I am so proud of you guys!!!
VAGABOND WILL BE OPEN ON MEMORIAL DAY… So Come on in before you get your grill on!!!
Gym Hours:
Morning Hours: 8:00 am, 9:00 am, 10:00 am
Afternoon Hours: 4:00 pm, 5:00 pm, 6:00 pm
Come into Vagabond for a quick workout and to honor our military men and women… We will forgo our strength for the day to get people in and out of Vagabond, so they can embark on their Memorial Day endeavours…
Dynamic Mobility Warm-Up:
Inch Worm
Deadbugs
Squat Therapy
90 Degree Quad Stretch
Hip Openers
Skill Development Warm-Up:
AMRAP Ring Dips x 30 seconds, rest 1 Minute, Repeat 3 Times
Workout of the Day:
“Memorial Day BarBell Complex”
For Time: 21-18-15-12-9 of:
Deadlift
Hang Squat Clean
Push Jerk or Push Press
Scaling Options:
Men- 95/75/65
Women 85/65/55
POST TIME.RESULTS TO COMMENTS
Hang squat cleans… BRILLIANT.