Run Vagabonds… Run…

Melissa and Joanna hitting up “CHIEFY SNATCH”….

VAGABOND NEWS: Attention to All Vagabonds, this week I will be on School Vacation from teaching, so the gym will be open earlier in the mornings and also will be open on Monday and Friday…

MORE VAGABONDS NEWS: Bring in a friend/family member/anyone, to try out crossfit for a day a free workout… Begins Monday, April 19th, 2010…

Gym Hours for Monday, April 19th, 2010:

Morning Hours: 7:30 am to Noon/ Afternoon Hours: 3:30 pm to 7:30 pm

Dynamic/Mobility Warm-Up: 3-5 Minutes of the following movements:
Samson Stretch
90 Degree Quad Stretch
Pigeon Stretch
Quad Flexors
Back Twist

Active Warm-Up: 1 Round of the following
Agility Drill(Up and Down) x 4 trips
Push Ups x 10
Agility Drills(Hopscotch) x 4 trips
Squats x 10
Agility Drill(Side Work) x 4 trips
Hindu Push-Ups x 10
Agility Drills(Skip One) x 4 trips

Workout of the Day:
A:Max Effort Black Box- Push Press 3-3-3-1-1-1
B1: Bar Dips x 3 sets(AMRAP-2)
B2: Handstand Push-Ups x 5-8 reps x 3 sets
C: Conditioning Workout of the Day:
2 Rounds for time of:
Run 400m
DB Swings x 15(55/35)
Overhead Lunges x 30(45/25 lbs)
Rest 3:00 Minutes
2 Rounds for time of:
Overhead Lunges x 30(45/25 lbs)
DB Swings x 15
Run 400 m