Grand Opening of Vagabond CrossFit- Saturday Dec 5th and Sunday Dec 6th- 8:00 am- 2:00 pm- Tell Your Friends and Family- Free Introduction into CrossFit!! Support Vagabond CrossFit!!

Skill Warm-Up: Day 2 of Gymnastics Cycle:
Basic: 3 Sets of:
Kipping Swings x 5
Dead Hang Pull-Ups x 5(band if needed)
3 Sets of:
Tuck L-Hangs on bar x 10 seconds

Advanced: 5 sets of:
Dead Hang Pull-Ups x 5
Muscle-Ups x 2
Kipping Swing x 3
Tuck L-Sits on Rings x 10 seconds

Strength Endurance WOD: Front Squat 1 x 20

Met-Con WOD: “Lt. Costantino”
2 Rounds for time of:
50 Walking lunges
40 Ball Slams
30 Thrusters
20 Pull-Ups
50 m Bear Crawl
Weight Used:
Ball Slams- Men-20/Women-10-14
Thrusters- Men-65/Women-45

VAGABOND RUNNING SEMINAR: There are still spots open for the Running Seminar being held on Sunday, December 20th, 2009. Let me know if you are interested and I will sign you up. Remember, it is only ten dollars to attend the running seminar from 11:00 am to 2:00 pm

Cape Cod Relay: Here at Vagabond CrossFit, we are creating a team for the Cape Cod Relay. It is a 200 mile road race that starts in Quincy and goes down to Provincetown. We currently already have six spots taken up and will allow up to twelve spots for the team. You do not have to be a exceptional runner to be part of this team. All we ask is a strong effort and a willingness to have fun. This will be a great experience for all who participate and will be a great way to train for something during your stay with Vagabond CrossFit. There are 36 legs in the event. The average total of mileage asked to run is about 12 miles over two days, which I believe everyone could do in Vagabond CrossFit. Also, you do not have to run that consectively. They will be broken up and will have a chance to rest and sleep after you have completed one of your legs. The legs can range from 1.3 miles to 9.8 miles. I myself will take the brunt of the mileage possibly 30 plus miles to give people a break and also prepare me for my 100 miler in September. Just ask Ross or myself for more information and we will be glad to enlighten you on this event. JOIN THE VAGABOND TEAM AND SUPPORT US!!