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"Jacked up Jackie"(6.13.2011)

I. Dynamic Movement Warm-Up(5 to 7 Minutes before Class Time): 3 Rounds of: Row 250 m Push Press x 10 reps(45 lbs/33 lbs) Strict Push-Ups x 10 reps Strict Pull-Ups x 5 reps II. Mobilization Piece Warm-Up: 1. Squat Test- Stay in Bottom Squat…

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"Dumbbell DT"(6.12.2011)

I. Vagabond CrossFit Running Club First Meeting: The Vagabond CrossFit Running Club will have its first meeting on Sunday, June 12th, 2011. Let’s see a few Vagabonds meet up and go for a nice recovery run in the morning hours. This will be a…

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"Tabata Intervals"(6.11.2011)

I. Basic Gymnastics Class in the Future: In the future, Vagabond CrossFit might be opening up a Basics Gymnastics Class to its schedule. We are currently trying to workout a schedule, but possibly one day a week, we will offer a Gymnastics Class for…

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"FireStorm"(6.10.2011)

I. Dynamic Movement(5 to 7 Minutes before Class): 3 Rounds of: Run 200 m PVC Dislocates x 15 reps Hollow Rocks x 10 reps Air Squats x 15 reps II. Class Warm-Up: “Vagabond Warm-Up” III. Mbilization Piece Warm-Up: 1. Foam Roll and Lacrosee Ball…

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"WishFul Thinking"(6.8.2011)

I. Dynamic Movements( 5 to 7 Minutes before Class): 2 Rounds of the following movements: 10 Lunge Complex 10 Inch Worm 10 Air Squats 10 PVC Dislocates 10 Burpees II. Class Warm-Up: “Vagabond Warm-Up” Snatch Progressions: Up and Down Elbows High and Outside Muscle…

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"Back on the Grind"(6.7.2011)

After almost two weeks off from an infection in my leg and multiple visits to the hosital, I pretty much got the clearance from the doctors to continue my training and start working out again. He advised I wait another 7 days, but I…

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