Week 18 of Training

Week 18 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side...

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"Schedule for Weekend"(1.17.2015)

*Schedule for Weekend at Vagabond CrossFit* 1. Saturday, January 17th, 2015: 9:00 am Lifestyle + Fitness Phase Class 2. Saturday, January 17th, 2015: 10:00 am Competition Phase Class 3. Sunday, January 18th, 2015: 8:00 am Vagabond Circuit...

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Week 2 of Youth Development Class

Week 2: Warm Up: Hurdles/Bear Crawl/Toe touch and lunges  Mobility: Hamstrings- Straddle with Partners  A1: Single leg jump up drills B1: Side Plank 20 sec each side rest 1min- 3 sets B2 Partner Leg toss 20 sec work switch 20 sec partner: rest 20...

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