Michael hitting those DB External Rotations. Through Michael's first 7 weeks at Vagabond, he is down almost 20 lbs, and is a consistent 5 day a week Vagabond. Through hard work and dedication, there comes rewards! Great Job Michael!

*Vagabond CrossFit Olympic Lifting Class on Tuesday @ 6:35 pm. These are the classes you must attend to better yourself within the Group Classes. These are must attend, and come with your membership. So take advantage and learn something new!* Click HERE to see workout of the day.*

Chris is another Vagabond who had put in the work and in first two months of his training is down over 20 lbs. Keep up the great work Chris and keeping reaching those goals!

I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work x Coaches Option
2 rounds of
KB Swing x 6
Back extension x 8
L-Sit hold x Total of 10 seconds
Sleeper Stretch Mobility
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
“Barbara’s Twin”:
5 Sets of the following:
10 Body Rows or Banded Pull-Ups
20 Banded or Decreased Range of Motion Push-Ups
30 Sit-Ups
40 Air Squats
*Rest 3:00 Minutes between sets*
*Level 2*
5 Sets of the following:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
*Rest 3:00 Minutes between sets*
B. Competition Phase:
A. Front Squat, work to a heavy triple, Time Limit 10 Minutes
B. DB Split Lunges on Box, 3 sets of 8(each leg)
C. For Time of:
Row 250 m
15 Kettlebell Swings
25 Burpees
15 Kettlebell Swings
Row 250 m
*Sub 5 Minutes is a goal*
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