VAGABOND CROSSFIT WOD-6/19/09

Skill Warm-Up:
Pose Running Continued…

Strength WOD-
Push Press
1RM Set: 1-1-1-1-1

MET-CON WOD:
AMRAP-12 Minutes
5 Pull-ups
10 Push-Ups
15 Box Jumps

On Thursday, I introduced Pose Running to most of the Vagabonds and got some good clips of some of the basic skills and training that we will use to perfect this new skill in their arsenal. Over the next week, we will implement these basic warm-ups into our routine and will see some great results. Already after Thursday’s workout, I saw vast improvement in their form and technique. This skill will take time and hard work to understand and perfect over the next few months. However, I am confident with the Vagabonds determination and hard work they will succeed in their task at hand.

VAGABOND GARAGE GYM NEWS: School is out and I will have the whole summer off to savagely brutalize you everyday for now starting in the morning into the nighttime. The following will be the garage hours from June 26th to mid September.
Monday thru Sunday: 9 am to 6 pm
If you have to make certain arrangements, let me know and we will work with your schedule.

Gus and Kev working on their Pose Running with a few of the Skills and Drills for Pose Running:

TIME/RESULTS TO COMMENTS: