Tuesday, December 18th, 2012
Static Core/Scap + Running MAP Based + Low %’s A1. Plank Holds on Stabilization Ball x 30 seconds x 3 sets, rest 30 seconds. A2. DB Laying Powell Raise @ 30×1, 6-8 reps x 3 sets, rest 45 seconds. B1. Four Sets of the…
Static Core/Scap + Running MAP Based + Low %’s A1. Plank Holds on Stabilization Ball x 30 seconds x 3 sets, rest 30 seconds. A2. DB Laying Powell Raise @ 30×1, 6-8 reps x 3 sets, rest 45 seconds. B1. Four Sets of the…
Lactate Repeatability Tester + Zone 1 Work A. For Time of the following movements: 25 Cals on Airdyne 20 Kettebell Swings @ 55/35 lbs 25 Cals on Airdyne + Rest 15 Minutes + 25 Cals on Airdyne 20 Kettlebell Swings @ 55/35 lbs 25…
*Vagabond Olympic Lifting Class on Tuesday, December 18th @ 6:35 pm. CLICK HERE FOR WORKOUT.* Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 2013. Contact us for more information and to sign up. These sell out fast, so get in contact as…
Bend Intense + Single Leg(Eccentric)/Upper Body Push Cond + Row Sprints A. Sumo Deadlift @ 30×1, 6-8 reps x 3 sets, rest 2 minutes between sets. B1. DB Split Lunges @ 20×1, 6-8 reps x 3 sets, rest 1 minute. B2. Single Arm DB…
Bend Oly + Squat/Pull Battery + Single Leg A. Hang Power Clean, work to a 3 rep max, time limit 12 minutes. These are not touch n go but hang onto barbell for re-grip. B1. High Bar Back Squat @ 20×1, 4-5 reps x…
Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up Intense(No More than 5 sets) A. High Hang Snatch @ 85% of previous best(December 3rd, 2012), 3 reps on the minute x 10 minutes. You may drop the barbell, but must finish repetitions…
*Massage Therapy offered at Vagabond starting in January* We will now be offering Massage Therapy through our former Yoga Teacher Lindsay Wadman. We will be setting up one of the rooms upstairs as our permanent home for our therapy uses. Lindsay will be here…
*Scheduled Classes for Sunday, December 16th, 2012* 9:00 am to 11:00 am Open Gym Format 9:00 am Kettlebell Class 10:00 am Powerlifting Class *Massage Therapy offered at Vagabond starting in January* We will now be offering Massage Therapy through our former Yoga Teacher Lindsay…
4 Sets of the following: Against a Two Minute Running Clock Complete the following: Airdyne x 25 Calories or Row x 250 meters Remaining Time complete as many DB Push Press as possible @ moderate weight. *Rest 3:00 minutes between sets* or Mobility and…
Aerobic Testers: 4 Sets of the following: 20 Pull Ups 40 Wall Balls 20 Box Jumps @ 30/24 inches Rest 3 minutes between sets Stay Consistent and Steady