As you can see I put up a new bulletin board with the new levels that the Vagabonds can reach throughout their time in the Vagabond Facility… I carefully picked certain barbell movements, bodyweight movements, endurance exercises,and CrossFit Girl Workouts for each level with help from CrossFit Unlimited Owner, Austin, out in California…

What Level Do You Want to Reach??

Level 3 Coming Soon!!

Vagabond Monday Hours( School Vacation this Week, so morning hours will be open Monday thru Friday)

Monday Morning Hours: 9:00 am to Noon/ Afternoon Hours: 4:00 pm t0 8:00 pm

Warm-Up: 4 Rounds at steady Pace of:

5 Handstand Attempts

10 Knees to Elbow Squats

15 PVC Around the World Dislocates

Row 250 m

Strength WOD: Shoulder Press 5-5-5

Met-Con WOD: “Grounded Christine”

3 Rounds for time of:

Run 800 m

Deadlift x 12 @ Bodyweight

Box Jumps x 21 @ 20 inches

Buy-Out: Row 500 m- Find Your Power Ratio… I did this after a workout to see how your power ratio is affected after a Metabolic Conditioning Workout… Let’s See the Results…