"Preparation"(2.10.2011)

I. Vagabond Team Competition at Charles River CrossFit: Vagabond CrossFit will be sending two teams to the Charles River CrossFit Team Competition in Needham this Saturday, February 12th, 2011. The time of the event will begin at 9:00 am. Any...

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"Hollow Positioning"(2.8.2011)

I. Dynamic Mobility Warm-Up: Scapula External Rotation Lacrosse Ball- External Rotators Squat Openers Internal Rotation Hips II. Skill Sets and Metabolic Conditioning Workouts of the Day: A.Tabata Rounds of Hollow Position *Each Movement, 20...

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"Dumbbell DT"(2.7.2011)

I. Dynamic Mobility Warm-Up: Monostructural Warm-Up x 4:00 Minutes 90 Degree Quad Stretch(Hip Flexion/Extension) Shoulder Band Hangs Hamstring Band Stretch Shoulder Extensions(Arms Behind Bar) Speed Work(Vertical Hops) II. Strength and Metabolic...

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"Super Sunday Part II"(2.6.2011)

I. Vagabond Schedule for Sunday, February 6th, 2011: 9:00 am and 10:00 am class times II. Metabolic Conditioning Workouts of the Day: “Super Sunday Part II”(Do the following for time): Start: Row 500 m 3 Rounds of the following: 5...

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"Super Saturday"(2.5.2011)

Susan in the progression of a scaled muscle-up! [slideshow] I. Vagabond CrossFit Team Competition Update: Vagabond CrossFit will now be sending two teams to the Competition being held at Charles River CrossFit in Needham, Massachusetts next...

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