"Acid Rain 2"(8.12.2011)
Neal getting some air!
I. Vagabond CrossFit Schedule in the Flesh:
There has been some confusion with the schedule, so we have done everyone a favor, and posted it right here on the Home Page! Please take a look and remember it!
Monday, Wednesday, Friday Class Times:
6:00 am to 6:45 am
7:30 am-8:30 am
9:00 am-10:00 am
Noon-1:00 pm(Must call, text, or email Kevin with a 12 hour advanced notice to attend this class)
4:30 pm-5:25 pm
5:35 pm-6:30 pm
6:35 pm-7:30 pm
7:15 pm- 8:05 pm(Monday, Tuesday, Wednesday, and Thursday)
Tuesday, Thursday Class Schedule:
6:00 am-6:45 am
7:30 am-8:30 am
9:00 am-10:00 am
4:30 pm-5:30 pm
5:30 pm-6:30 pm(Speciality Classes- Olympic Lifting and Gymnastics)
6:30 pm-7:30 pm
7:15 pm-8:05 pm(Monday, Tuesday, Wednesday, and Thursday)
Vagabond Speciality Class Schedule:
Tuesday: 5:30 pm Gymnastic Class
Thursday: 5:30 pm Olympic Lifting Class(Starting September)
Sunday: 8:30 am Running Club
Saturday Class Schedule:
9:00 am-10:00 am
Email Contact: [email protected]
Sunday:
8:30 am to 9:30 am- Vagabond CrossFit Running Club
10:00 am-11:00 am
Around the Table Squat Holds for Pre-Mobility Warm-Up!
II. Strength and Conditioning Workouts of the Day:
A. Work to a Heavy Single in the Deadlift, 12 Minute Time Limit
*Compare to March 23rd, 2011* If you are feeling good, go for a pr, if not stay at a medium to heavy weight.
B. “Acid Rain 2”
AMRAP 20 Minutes of:
Run 400 m
Air Squats x 50 reps
*Level 1*
AMRAP 15 Minutes of:
Run 200 m
Air Squats x 30 reps
*Level 2 and Level 3*
As Rx
Post Weights Used and Time to Complete to Comments.