I. Vagabond Schedule Update for Weekend:
The gym will be closed on Saturday due to team competition in Needham at Charles River CrossFit and for preparing for the move to Easton at the end of February. However, we will be having added classes on Sunday to make up for missed classes on Saturday.
*Saturday*
Gym Closed
*Sunday*
8:00 am, 9:00 am, and 10:00 am Classes
II. Dynamic Mobility Warm-Up:
Hamstring Band Stretch(Kettlebell Swings)
Squat Openers Series(Wall Balls)
Spiderman Lunge
Samson Stretch
JunkYard Dawg Warm-Up(20:10 x 6 sets)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Back Squat, 5-5-5-5-5
*Compare to June 11th, 2010.*
B.”Carl”(10 Rounds for time):
10 Wall Balls
10 Kettlebell Swings
IV. Competitors Schedule Workouts of the Day:
A. Back Squat(5/3/1) @ 90% of 1 Rep Max
65% x 5 reps
75% x 5 reps
85% x 5 or more reps
B. “Carl” @ 2 pood Kettlebell Swings
Post Weights Used and Time to Complete to Comments.
Email: [email protected]
Call Us: 508-930-8734
Wow sweet face !
wow sweeeet face!!
Matt, your face in this picture is AWESOME. I downloaded the picture, sent to fiddlephoto on line and in about a week, a faux oil painting of you in my livingroom. Across from “The Kramer”.
Good luck, Vagabonds, at Charles River..should be a good time. Sorry I’ll miss it!
Kevin, you picked up on a few very subtle corrections for me today that helped instantly. I know it’s “what you do”, but thank you!
hahaha yeah hang that baby right over the fireplace!!!
faux oil fancy