"Twist of Fate"(6.15.2011)

[slideshow] *Here is a efficient way to perform a Double Under and an inefficient way to perform a Double Under. In the first slide, you can see the athlete has her knees bent, as she performs the double under, which takes more energy and is less...

Read more

"Power Day"(6.14.2011)

I. Gymnastics Basics Class Time: It is official and will be coming soon. Every Tuesday, starting June 28th, 2011 Vagabond CrossFit will be offering a speciality class for all Vagabonds free of charge. Heather Dunlap, who has been a competitive...

Read more

sunday and monday workout

June 12th 2011 and june 13th 2011 * June 12th 2011 Sunday* 3.2 miles Time trial tempo At 90 percent Under 18 minutes * June 13th 2011 monday*A. Back squat At 5 sets of 3 225 pounds- 245 pounds- 265 pounds- 275 pounds- 290 pounds B. Amrap 12 of:5...

Read more

"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...

Read more