Brucey Finishing up his First 5k…

New On Ramper, Laura, has been a nice addition to the Vagabond Community..

John has taken a new route and has chosen CrossFit Endurance as his Program for the Summer..

Bridget Working Her Double-Unders… Wrists are down and close to the body..

First Class at 4:30 pm… Great Job Guys…

Morning Hours will stay the same for Tuesday, Wednesday, and Thursday…
Afternoon Hours are moving to a Class Schedule… Please show up on the hour, to join in on the classes… The New Schedule for the summer will be posted within the coming weeks…
Here is the New Schedule for the Afternoon, Monday thru Friday…
First Class: 4:30 pm
Second Class: 5:30 pm
Third Class: 6:30 pm
Fourth Class: 7:30 pm

Dynamic Mobility Warm-Up:
Bear Crawl
Spiderman Lunge
Samson Stretch
High Knees
Kipping Swings

VAGABOND CHALLENGE: 500 m Row Challenge- How Fast Can You Pull? Change Damper Setting- Compare to March, 24th, 2010

Workout of the Day:
A. Crucifix Holds- 1 Max Set @ 25lbs/15 lbs
B. 5 Sets for As Many Reps As Possible:
60 Seconds of Pull-Ups
Rest 60 seconds
60 Seconds of Goblet Squats @ 35 lbs/25 lbs
Rest 60 seconds

Kevin’s Notes: The Crucifix Holds will be completed with dumbbells.. Do What it says, hold dumbbells out like your on a cross, and see how long you can hold it for… Scale as needed…The Goblet Squats will be performed with a dumbbell, hold dumbbell like you are holding a cup against your chest… You will do 1 set of pull-ups, then rest 60 seconds.. Then you will do 1 set of Goblet Squats, rest 60 seconds, complete for 5 sets… Scale as needed…