"Ben Franklin"(6.26.2011)

Vagabonds Invading Blue Hills on a Saturday Morning!
I. Sunday, June 26th, 2011 Class Schedule:
8:30 am Vagabond CrossFit Running Club
10:00 am Regular Class Schedule, and Workout at Stonehill College- Meet at Vagabond CrossFit before 10:00 am
*The Vagabond CrossFit Running Club will meet at 8:30 am, so make sure you are on time, and ready to go for a nice stroll. The Running Club is meant to be used as active recovery from the week’s workouts, but also a way to try something different in your athletic prowess.*
II. Vagabond CrossFit Basics Gymnastics Class starting this Tuesday:
Every Tuesday, starting June 28th, 2011 Vagabond CrossFit will be offering a speciality class for all Vagabonds free of charge. Heather Dunlap, who has been a competitive gymnasts and coach for over a twenty years will be running the basics gymnastics class every Tuesday. The gymnastics class will be part of your membership and will require no extra fee. We are offering this class to help you with your gymnastics skills, but also give you another source of valuable information. The Gymnastics Class will run every Tuesday at 5:30 pm and will require a pre-registration. There will be sign up sheet on the table when you walk into the gym. The Gymnastics Sessions will run for 3 weeks and we strongly encourage you go to all three classes for the three weeks as each class will build upon eachother. Please, take advantage of this class and sign up soon, as class size will be restricted!
Gymnastics Class Schedule on Tuesday at 5:30 pm:
Tuesday, June 28th, 2011 @ 5:30 pm
Tuesday, July 5th, 2011 @ 5:30 pm
Tuesday, July 12th, 2011 @ 5:30 pm
*First 3 Weeks of Class Outline*
Three week Gymnastics class: One hour of basic gymnastics skill progressions, working on core strength, spatial awareness and inverted work as skill levels develop.
III. “Sunday Funday Workout of the Day”:
3 Sets of the following movements performed as fast as possible for each set:
50 Med Ball Overhead Lunges @ 20 lbs/14 lbs
20 Hand Release Push-Ups
10 Deck Power Cleans @ 135 lbs/95 lbs
*Rest 3:00 Minutes between each set or 400 m walk around track*
*Go as hard as possible and with the goal of going unbroken for all 3 sets.*
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