"Dead Row"(1.8.2011)

I. Vagabond CrossFit Schedule for Saturday, January 8th, 2010: 9:00 am and 10:00 am II. Bring a Friend, Family Member, or Anyone to Vagabond CrossFit: We are seeing some new faces in Vagabond CrossFit during the last few days due to the Special...

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"The Long Slow Walk"(1.7.2011)

I. Nutriton Seminar Re-Schedule: Hey Everyone, I have rescheduled the Nutrition Seminar with Dr. Mike Malloy till after the Super Bowl in February. This will give everyone time to look at their schedule and see if they can come. If you want to...

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"DB Fran"(1.6.2011)

I. Dynamic Mobility Warm-Up: Frog Stretch(Adductors) Cobra Stretch(Back Bits) Iron Cross Stretch(Back Bits) Lunge Complex(Hip Flexors and Hamstrings) Thor. Extension(Shoulder Mobility) Shoulder Mobility Prep Squat Openers Circuit II. CrossFit is...

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"Wall-Hops"(1.4.2010)

I. Dynamic Mobility Warm-Up: Monostructural Warm-Up x 4:00 Minutes Squat Openers Series(Wall Openers) Inch Worm to Push-Up ITB Band Stretch Super Spiderman Stretch Super Samson Stretch Lacrosse Ball Work(Shoulder Girdles) II. Skill Sets and...

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"Jack"(1.3.2011)

I. Schedule for the Winter Season: The Schedule has been posted on the Vagabond CrossFit Webpage, but here it is for you all to see! Monday thru Friday: 5:30 am, 7:30 am(On Ramp), 9:00 am, 4:30 pm, 5:30 pm, 6:30 pm *Note 7:30 pm will be by...

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"The New Year"(1.2.2011)

I. Schedule for Sunday, January 2nd, 2010: 10:00 am 11:00 am II. New Class Schedule for 2011: Please check the new schedule for times on the Schedule Section of the Vagabond CrossFit Webpage. The new times were made to meet peoples needs for the...

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