"Black Lung Part 2"(3.13.2011)

Box Squatting! Great Way to keep the knee behind the mid foot line and to keep it safe during injuries! Keep that Patella Healthy!

I. Vagabond CrossFit Help Date for New Location:
On the days of Wednesday, March 29th, Thursday, March 30th, and Friday, March 31st, Vagabond CrossFit will be asking anyone with a truck to help move the equipment out of the location in Brockton and bring over the new gym in Easton. Any of those three days that you can help move stuff would be greatly appreciated. Anyone who has a truck, would also be a big help in aiding in the move to the new location. Just tell Kevin what day and date you can come, and he would be very grateful!
II. Vagabond On Ramp Class:
Vagabond CrossFit will be offering another On Ramp Class starting this Monday, March 14th, 2011 to all new clients who want to sign up at Vagabond CrossFit. So, please tell your family and friends that the next On Ramp Class will start this Monday, March 14th, 2011. Please have them contact the following email if they are interested: [email protected]
III. Vagabond Intro Class:
Starting on April 9th, 2011, Vagabond CrossFit will be having a Free Introduction class every Saturday for anyone who wants the opportunity to try out CrossFit and give it a go! All they have to do is show up and be ready for a workout! Spread the Word!
IV. Schedule Classes for Sunday, March 13th, 2011:
10:00 am and 11:00 am Class Times
V. Metabolic Conditioning Workout of the Day:
“Black Lung Part 2″(21-15-9 reps of):
Box Jumps @ 20 inches
Ball Slams @20/14
Kettlebell Swings @ 55/35
*Workout is meant to go unbroken and with no rest period. If you have to scale down the reps to 18-15-12 or 15-12-9, then do so to ensure you go unbroken and are not resting during the workout.*
VI. Competitors Schedule Workouts of the Day:
A. 21-15-9 of:
Box Jumps @ 24 inches
Up and Overs @ 20 lbs/14 lbs
Kettlebell Swings @ 55 lbs/35 lbs
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