I. Dynamic Mobility Warm-Up: Monostructural Warm-Up x 4:00 Minutes 90 Degree Quad Stretch(Hip Flexion/Extension) Shoulder Band Hangs Hamstring Band Stretch Shoulder Extensions(Arms Behind Bar) Speed Work(Vertical Hops) II. Strength and Metabolic...
Read moreI. Vagabond Schedule for Sunday, February 6th, 2011: 9:00 am and 10:00 am class times II. Metabolic Conditioning Workouts of the Day: “Super Sunday Part II”(Do the following for time): Start: Row 500 m 3 Rounds of the following: 5...
Read moreSusan in the progression of a scaled muscle-up! [slideshow] I. Vagabond CrossFit Team Competition Update: Vagabond CrossFit will now be sending two teams to the Competition being held at Charles River CrossFit in Needham, Massachusetts next...
Read moreI. Vagabond Nutrition Seminar: Just sending a reminder to all Vagabonds who signed up for the nutrition seminar on Saturday, February 19th, 2011 at the Vagabond Gym. Dr. Mike Molloy will be holding this event and should be filled with some great...
Read moreI. Charles River CrossFit Open Challenge: My friends, Eric and Melissa, who just opened Charles River CrossFit in Needham will be hosting a friendly team competition next Saturday, February 12th, 2011. The beginning of the challenge will start at...
Read moreVAGABOND CROSSFIT SCHEDULE FOR THE SNOWSTORM! There will be an open gym format for all Vagabonds to attend during the day. I feel it would be best to give an opportunity to let the parking lot be plowed during the morning hours. I will still open...
Read moreI. Vagabond Schedule Update: Please check the Vagabond CrossFit Schedule for the newly updated schedule for the remaining months. I hope the extra classes will get people into the gym more to pick up their training and see some gnarly results!...
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