VAGABOND CROSSFIT WOD-7/6/09
I hope everyone enjoyed their day off and had a great Fourth of July. However, we will be getting back into the swing of things starting at 9 am on Sunday morning. The gym will be reopen, July 6th, 2009 at 9 am. There are new garage hours for the rest of the summer, as we will have a set schedule for our workouts. Starting Monday, we will start our three day on/ 1 day off schedule. The new hours for operation are the following: For the people who come early in the morning, we will keep it at our regular times…
For everyone else:
Monday thru Friday: 9 am to 12 pm classes…. 3 pm to 6 pm classes
Saturday and Sunday Classes… 9 am to 1 pm
These will be the set times for the rest of the summer, as it will work better for some people and also for myself….
VAGABOND CROSSFIT WOD- 7/6/09
Skill Warm-up:
Correcting the Press Movements- Overview of the 3 fundamental Press Movements—
Strength WOD:
Shoulder Press- 5 x 3 @ 80%
MET-CON WOD:
“Nicole gets Pushy and Jumpy”
AMRAP-20 Minutes
400 m Run
10 Box Jumps
10 Push-Ups
POST TIME/RESULTS TO COMMMENTS:
Great picture on the A-Blog! Nice form!
Hey, you should post a class schedule on your site so people like me know when to do a drop-in visit!
Chip
Cynergy CF
No Problem buddy,
Stop by whenever, I am always there or call my cell phone…
thats on the page
great workout Kevin thanks for your patience with this old dog.bruce.
3 pullups
7 pushups
10 air squats
as many rounds as possible in 15m
13 completed rounds