"Break Me Down"(1.25.2011)

I. Vagabond Team Events on the Horizon: The next couple of weeks some of our athletes will be competing in some local team competitions around the region. The first team competition will take place this Saturday, January 29th, 2011 @ 9:00 am at...

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"Row Intervals"(1.24.2011)

I. Dynamic Mobility Warm-Up: High Hamstring Mobilization(Using Box) Shoulder Band Stretch(Bands Above Head in External Rotation) Inch Worm to Push-Up Samson Stretch Partner Hamstring Stretch Hamstring Lacrosse Ball Work(On Box) II. Strength and...

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"Calsu"(1.23.2011)

I. Vagabond CrossFit Schedule for Sunday, January 23rd, 2011: Morning Classes: 10:00 am and 11:00 am II. Vagabond CrossFit Metabolic Conditioning Workout of the Day: A. “Calsu” 100 Thrusters For Time. On the Minute Every Minute...

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"5 Sets of Ambush"(1.22.2011)

I. Vagabond CrossFit Saturday Schedule, January 22nd, 2011: Morning Classes: 10:00 am and 11:00 am II. Vagabond Nutrition Seminar is all set!: Vagabond CrossFit will be offering a Nutrition Seminar on Saturday, February 19th, 2011. The Seminar...

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"30 Day Paleo Challenge"

I. 30 Day Paleo Challenge: Vagabond CrossFit will be having a 30 Day Paleo Challenge starting on Monday, February 21st, 2011. It will run for 30 days and will involve no cheating during that time period. I will be taking a different approach to...

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"AMRAP 12"(1.21.2011)

I. Vagabond CrossFit Team Competition: Vagabond CrossFit will be sending two teams to the CrossFit Newton Throwdown on Saturday, January 29th, 2011. The Competition will begin at 9:00 am and will conclude at 12:00 pm. Support from fellow...

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"This Is It"(1.20.2011)

[slideshow] I. Dynamic Mobility Warm-Up: Box Flexion Stretch Wrist Flexion(External Rotation and Static Holds) Front Rack Position Mobilization Patella Lacrosse Ball Release Lower Back Mobility II. Vagabond Nutrition Seminar: All who signed up...

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