VAGABOND CROSSFIT WOD-3/13/10 Congrats to Dave on Getting His First Muscle-Up Today.. Only 3 Months into CrossFit.. Gym Hours on Saturday, March 13th, 2010: Morning Hours: 9:00 am to 1:00 pm Afternoon Hours: 4:00 pm to 6:00 pm Mobility Warm-Up...

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VAGABOND CROSSFIT WOD 3/12/10 “Army Ryan” using his training skills to teach Ashley how to climb the rope… Mobility Warm-Up: 10 reps of each: Forward Kicks Backwards Kicks Inch Worm x 10 m High Knee Tuck into Lunge Switch Lunges...

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VAGABOND CROSSFIT WOD-3/11/10 Mike will be leaving us again for another elaborate 2 week vacation to God’s nowhere.. However he did PR yesterday with a 3 Rep Max at 435 lbs.. This dude has been putting in his time and seeing some drastic...

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VAGABOND CROSSFIT WOD 3/10/10 Mobility Warm-Up: 10 reps of each movement:Samson StretchHigh Knee Tuck Jump into a LungeInch Worm x 10 mLeg Flutters(Lying on Back, do scissor Kicks with legs, 10 each leg) Active Warm-Up: 3 Rounds at Steady Pace...

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VAGABOND CROSSFIT WOD-3/9/10Strict Press… Arms at Full Extension with Head Pushing Through… Big Fat Lies… Is Fat Really Bad For You?? Vagabond Workout of the Day: Mobility Warm-Up: 10 Reps of each movement:Hockey LungesPVC...

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VAGABOND CROSSFIT WOD-3/8/10Slightly New Hours Changed for Vagabond- Check on the Left of the Webpage, under Hours of OperationMending a Broken Foot.. Billy has been doing great since his return from his accident.. John has One More Tough Week of...

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VAGABOND CROSSFIT WOD-3/7/10 Gym Hours for Sunday, March 7th, 2010: 9:00 am to Noon… What Do You Look Like After a Named CrossFit Workout??? Coach Mike Teaching the Physics Behind The Second Pull of Olympic Lifts(Pretty Clever, if you ask...

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