Skill Warm-Up: Deadlift Overview

Strength WOD: Deadlift Max:1-1-1-1-1-1

Cool Down: 6 Rounds for time of:
20 Push-Ups
20 Sit-Ups

VAGABOND NEWS: On August 9th, 2009, which is this weekend, our very own Vagabond, Ham, will be running in the Falmouth Road Race. This is a huge step for this Vagabond, as it will be his longest run in his life. James came to us about three months ago and wanted to get back into good standing physical shape. He has excelled in his training and has lost over twenty five pounds during that time period. I am proud to have him in our community and hope some of the Vagabonds will make the trip down to Falmouth to cheer on our fellow Vagabond. If anyone wants to make the trip down to the Cape this weekend, let me know…

OTHER VAGABONDS NEWS: Myself and Ross, will be checking out a area for the Vagabond Community around 9:00 am tommorow, as we are beginning to shop around for new places to acccomodate are ever growing population and to have a bigger box for our Vagabonds… Wish us luck and hopefully it will be a future place for our daily sacrifices for the CrossFit Gods…