Tuesday, January 15th, 2013
LP1(MONO) + IGT A. 3 sets of the following @ 97% of: Airdyne 45 seconds, rest 4 minutes. B. 3 sets of the following @ 90% of: AMRAP Hand Release Push Ups 30 Step Down Box Jumps @ 30 inches/24 inches Rest 2 minutes…
LP1(MONO) + IGT A. 3 sets of the following @ 97% of: Airdyne 45 seconds, rest 4 minutes. B. 3 sets of the following @ 90% of: AMRAP Hand Release Push Ups 30 Step Down Box Jumps @ 30 inches/24 inches Rest 2 minutes…
Maximum Aerobic Power Sessions(Cyclical): 20 Sets of the following on the Rowing Machine: 30 Seconds @ 90% effort 30 Seconds @ 50% effort Rest 1 minute/Active Recovery and Walking Total Minutes: 30 Minutes
Maximum Aerobic Power: On The Minute Work 20 Minutes of the following: Complete 1 round per minute. For example, if person finishes the round in 35 seconds, then they rest for 25 seconds, go again on the second minute, and so forth until you…
*Vagabond Breast Cancer Awareness Fundraiser/Workout on Saturday, February 9th, 2013* (All Donations can be in cash or check to The Ellie Fund)(Please give money to Kevin, and make this a priority to donate) *Message from current member, Robin Johnson Taylor, who is currently fighting…
Snatch Intense + Clean and Jerk Intense + Thrusters/Muscle Up A. Hang Power Snatch, 3 reps on the Minute x 10 Minutes. B. Clean and Jerk Cluster @ 75%, 1.1.1 x 3 sets, rest 3 minutes between sets. C1. Thruster, 3-4 reps x 3…
Press Intense(Horizontal) + Upper Body Push(Vertical)/ Core + Lower Body Cond/Al End A. Close Grip Bench Press or DB Bench Press(if this is where you are at as of right now and by Coaches Discrection) @ 30×0, 8-10 reps x 3 sets, rest 2…
Bend Oly + Snatch or Clean Battery + MAP Row A. Deck Power Snatch(Drop Repetitions in between), 2.2.2.2.2, rest 2 minutes between sets. B. Hang Power Snatch, 10 Minutes on the Clock: Complete 2 repetitions every minute for 10 minutes. Add weight as desired…
*New Templates for Lifestyle and Fitness Phase* We will be starting Ten More Weeks of New Training for our Lifestyle and Fitness Phase. You will see some changes, per usual, every ten weeks with how the workouts are formatted on certain days and so…
*Class Schedule for Sunday, January 13th, 2013* 9:00 am to 11:00 am Open Gym Format 9:00 am Kettlebell Class. CLICK HERE 10:00 am Powerlifting Class. CLICK HERE Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 2013. Contact us for more information and…
*Saturday, January 12th, 2013 Class Schedule* 9:00 am and 10:00 am Group Classes *Gymnastics Skill Sessions Here* *Click Here to Read about MultiLateral Development and Specialization Training.* Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 2013. Contact us for more information and…