"Deadlift Strength Day"(5.8.2011)

I. Kelly’s Persistence and Dedication to her Training Pays off in the End: We all know Kelly as the quiet, nice, little girl that steps upon Vagabond CrossFit 5 days a week and gives it her all everytime she comes in. However, when she...

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"Clam Digger"(5.7.2011)

http://betteryoufitness.blogspot.com/ I. Testimonial from Vagabond CrossFit Member: Squat snatches are by far my most challenging lift. (No surprise, then, that their ugly cousin the overhead squat is a close second on that list.) There are a...

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"Frenemy"(5.6.2011)

Some Vagabond Updates! I. Beat the Streets Fundraiser in New Jersey: Hey Everyone, Just an update about the Beat the Streets Fundraiser down in New Jersey next weekend. Some people have paid, and some have not, so please have the money in by...

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"Snatch Complexes"(5.5.2011)

I. Dynamic Warm-Up: High Knees Butt Kicks High Knee Skipping Backwards Skipping Carioca Belly Sprints Backwards Pedal to Sprints “Junkyard Dawg Warm-Up” x 15 seconds on/10 seconds off x 8 Rounds II. Mobilization Warm-Up: 1. 3 Way...

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