The New Location is Pretty Much Ready to Go!! Check the bottom for details!!

VAGABOND NEWS: Hey everyone, the new place is ready to go and looking at Tuesday of the next week to start working out there for good. This is truly exciting and everyone will be pleased with the facility. This is a big step for Vagabond CrossFit… The old Vagabonds will start working out on Tuesday of next week, but the GRAND OPENING will be on December 5th and December 6th, so tell your friends and family to come in that weekend and get a free workout. Starting every Saturday after December 5th, we will have a free introduction for new people who want to try the new facility and want to give CrossFit a whirl… So let people know and hope this will be the beginning of Vagabond CrossFit’s successful journey…

Skill Warm-Up” Coach B Warm-Up x 10 each movement
Up and Down
Elbows High and Outside
Muscle Snatch
Snatch Drops
Snatch Lands
Overhead Squat

after Coach B Warm-Ups perform the following:

2 Rounds of:
Overhead Squat(PVC Pipe) x 10
In Place Lunges x 10(5 each leg)
Sit-Ups x 15

Met-Con WOD: “Nancy”
5 Rounds for time of:
Run 400 m
Overhead Squat x 15
Men- 95 lbs/ Women-65 lbs