VAGABOND CROSSFIT WOD-11/26/09

Happy Thanksgiving!!!

Vagabond Rest Day or Come in for a Workout…

Hours on Thanksgiving Day: 9:00 am to 11:00 am- Come in for a workout before you feast and break your Paleo Diet for the Day…

Vagabond WOD:
You will have three choices of workouts to perform during the Thanksgiving WOD:
“Cindy”-AMRAP 20 Minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
or
“Newport Beach Crippler”
For Time of:
Back Squats x 30 reps @ 225 lbs
Run 1 Mile
or
Choose Your Goat:
A Goat is something you suck at it in CrossFit.. You will have three choices of three different movements that you need to work on or you know are your weaknesses in your fitness arsenal… The rep scheme will consist of 21-15-9 for 3 Rounds for time… The workouts will be short and concise, since we want everyone to enjoy their holiday…

VAGABOND UPDATE: I will be here on Friday morning, so the gym will be open from 7 am to noon in the morning hours… The regular schedule for afternoon classes will stay the same…

VAGABOND RUNNING SEMINAR: Remember to sign up for the Running Seminar being held on December 20th, 2009, which is a Sunday… The cost is only ten bucks and will run from 11:00 am to 2:00 pm. If you want to cure those nagging injuries and overall be a better and more effiecient runner, then come and enjoy a three hour seminar on Pose Running…

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