Week 9 of Training
Week 9 of Training: Day 1: A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes. B1. DB Flat Bench Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1:30 B2. DB Bent Over Row…
Week 9 of Training: Day 1: A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes. B1. DB Flat Bench Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1:30 B2. DB Bent Over Row…
*Vagabond Mobility In-Service by Sarah Coe Anestam, PT on Saturday, April 20th, 2013 @ 11:00 am* Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will help. Decreased shoulder and upper back mobility as…
*Vagabond Yoga Class on Wednesday, April 17th @ 7:35 pm* *Testing Week for all Phases of Training* This is an important week for all Vagabonds of all Phases. We are re-testing and testing for the first time for all Vagabonds within our gym. If…
Please Keep All Families in Your Prayers going through the Boston Marathon Explosions. *Vagabond Olympic Lifting Class on Tuesday, April 16th @ 6:35 pm. Click Here for Workout.* Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 2013. Contact us for more information…
*Regular Class Schedule on Patriots Day* 6 am, 7 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm *Testing Week for all Phases of Training* This is an important week for all Vagabonds of all Phases. We are re-testing and…
Week 8 of Training: Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10…
*Schedule for Sunday, April 14th, 2013* 1. 9:00 am to 11:00 am Open Gym Format 2. 8:15 am Vagabond Running Club 3. 9:00 am Kettlebell Class. CLICK HERE FOR WORKOUT. 4. 10:00 am Powerlifting Class. CLICK HERE FOR WORKOUT. Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th,…
*Regular Scheduled Classes for Saturday Morning Classes Have Returned* 9:00 am and 10:00 am Classes on Saturday, April 13th *Schedule for Sunday, April 14th, 2013* 1. 9:00 am to 11:00 am Open Gym Format 2. 8:15 am Vagabond Running Club 3. 9:00 am Kettlebell…
*Regular Scheduled Classes for Saturday Morning Classes Have Returned* 9:00 am and 10:00 am Classes on Saturday, April 13th The CrossFit Opens are Over, so we are now back to our Regular Scheduled Classes *Functional Movement Screening Testing @ Vagabond* At Vagabond we realize…
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” Colin Powell *Read Kevin’s Blog About Failure to Success* *Bring a Friend Day on Saturday, May 11th, 2013* Couple Times during the Summer we run a…