Vagabond News: Hey everyone, on February 14th, 2010 at Boston University the Rowing World Championships will be taking place… I will be competing in this event, but was putting forth a SOS to every Vagabond who would be willing to Volunteer at the event… If we get enough volunteers we would be awarded with a concept 2 rower for a discounted price, in which, we need big time at the gym… This sounds probably not imperative, but think of it like this… More Rowers we have the quicker and smoother the workouts will go, and means YOU GUYS can get your workouts in at a quicker pace… Please help Vagabond out, as I am trying to create a positive community here and gives us an opportunity to grow as a family and community… Any interest please let me know soon, so I can put forth the information to the director… The event would go from 9 am to 5:00 pm and would give you a great chance to meet the best rowers in the world and the 2009 champs of the CrossFit Games

Vagabond Will be Open from 10:00 am to 1:00 pm on Sunday, January 24th,2010

Strength WOD: Rest Day……

Vagabond WOD: 4 Sets for Total Time:

15 Push Press

Run 400 m

25 Box Jumps

Rest 2:00 mins between each round

This workout will be comeplted by a few of the High School Athletes today, but we will repeat it tommorow as a workout with a strength WOD built into it… Wanted to test it out…

Kevin’s Notes: If you are a Big Dawg, your goal is to go unbroken on the Push Press and Box Jumps. This meaning you do not stop to rest or set the bar down.. Your goal is to hit the workout with speed… On the Box Jumps as a Big Dawg is not to rest between each box jump.. Do not go any higher than 20 inches… These are meant to be fast and quick… Guys will use 95 lbs. Gals will use 65 lbs. Everyone will use 20 inch box jumps.