WOW! Dave What Big Arms You Have! I. Myofascia Release Warm-Up(Hit the Target Areas for a time of 5:00 minutes): Quadriceps Hamstrings ITB Band Calves II. Dynamic Mobility Warm-Up: 90 Degree Quad Stretch PVC Dislocates Samson Stretch Shoulder...
Read moreWorkout of the Day at CrossFit OTG in Williamstown, New Jersey at CrossFit Olympic Lifting Cert! I. Where Do We Start in the Olympic Lifts? Position?: The one question that is asked by many throughout the CrossFit Community! I have been mentored...
Read moreMelissa and Brucey performing Knees to Elbows… I. WhiteBoard Special Clinic Sign-Up: Both Classes will run between an hour to hour and 30 minutes long. The time will be from 9:00 am to 10:30 am. 1. Pull-Up Clinic I: October 16th, 2010...
Read moreMatt S. and Matt D. performing Hip Explosive Drills… I. Open Gym Time for Saturday, August 21st, 2010: 9:00 am to Noon II. Osteoporosis and Paleo are Connected to a Healthy Way of Life? Can the Paleo Diet be a cure or a preventive benefit...
Read moreNicole and Janet, Two Firebreathers in the making… I. Schedule Change for Saturday, August 21st, 2010:Hey Vagabonds, got some good news for you!!! The gym will be open this Saturday, August 21st, 2010 from 9:00 am to Noon. This will be open...
Read moreRugged Maniac 5K Race(October 2nd, 2010) This rugged race loops around the wood and a national circuit race road track. This rugged trail event is hooked up with barbed wire, pools of water, fire, water tunnels, barricades, mud pits, cargo nets...
Read moreDr. Romanov at the CrossFit Running Certification at Vagabond I. Dynamic Mobility and Agility Drills Warm-Up: Monostructural Warm-Up x 4:00 Minutes(Aerodyne, Bike, or Row) Lunge Progressions Hip Mobility Drills T-Agility Drills Ladder Agility...
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