*Boston Strong/Vagabond Strong Fundraiser on Saturday, May 18th @ 9:00 am*

The Start Time of the Fundraiser Workout will be 9:00 am. This will be the only class, as we want all Vagabonds to be present together to honor those victims and families of the Boston Bombings.

At Vagabond CrossFit we will be hosting our Fundraiser for the Boston Marathon Bombings that happened at the Boston Marathon. We are asking all Vagabonds to come for this workout to honor and show their support for the families affected by this tragedy. We are selling t-shirts for $20 made personally for the Boston Strong Fundraiser. All proceeds will go towards the One Fund for the victims and families affected by this awful tragedy. Please come and support this great cause at Vagabond. Here at Vagabond we realize the importance of giving back to the community, and have put on numerous Fundraisers for those less fortunate and for people going through troubled times. Show your support this Saturday @ 9:00 am.

We will be running a Class Vagabond Team Workout, so be prepared to work alongside your fellow Vagabond and show support for those affected by the Boston Marathon Bombings!

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Boston Strong Fundraiser Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Boston Strong Fundraiser Memorial Workout
Teams of Two Complete the following:
Two Rounds of the following:
Row 500 Meters
40 Burpees
50 Wall Balls
400 Meter Run
40 Step Down Box Jumps
50 Push Press
400 Meter Run
40 Sit Ups
Each Team will have to finish two rounds of the above. However, each team must choose beforehand which movements they will do for the workout. So for each round, one team member must complete 4 of the movements, and the other team member will complete the other 4 movements. So team member #1 will complete 500 meter row, and then team member #2 will complete 35 burpees, and will continue in this fashion until all two rounds are completed.
B. Fitness Phase:
Boston Strong Fundraiser Memorial Workout
Teams of Two Complete the following:
Two Rounds of the following:
Row 500 Meters
40 Burpees
50 Wall Balls
400 Meter Run
40 Step Down Box Jumps
50 Push Press
400 Meter Run
40 Sit Ups
Each Team will have to finish two rounds of the above. However, each team must choose beforehand which movements they will do for the workout. So for each round, one team member must complete 4 of the movements, and the other team member will complete the other 4 movements. So team member #1 will complete 500 meter row, and then team member #2 will complete 35 burpees, and will continue in this fashion until all two rounds are completed.
C. Competition Phase:
Boston Strong Fundraiser Memorial Workout
Teams of Two Complete the following:
Two Rounds of the following:
Row 500 Meters
40 Burpees
50 Wall Balls
400 Meter Run
40 Step Down Box Jumps
50 Push Press
400 Meter Run
40 Sit Ups
Each Team will have to finish two rounds of the above. However, each team must choose beforehand which movements they will do for the workout. So for each round, one team member must complete 4 of the movements, and the other team member will complete the other 4 movements. So team member #1 will complete 500 meter row, and then team member #2 will complete 35 burpees, and will continue in this fashion until all two rounds are completed.
Post Comments to Nutrition Page.