"Cindy or Mary"(12.31.2010)
Ross has reached some outstanding goals over the course of 2010 through his hard work and complete dedication to his training! What do you aspire for in 2011?
I. Vagabond Schedule for the Weekend:
Friday: 6:30 am, 9:00 am, and 11:30 am
Saturday: Gym Closed
Sunday: 10:00 am and 11:00 am
II. Vagabond Free Introduction Month and Referral Refund:
Starting on Monday, January 3rd, 2011 and running through February 3rd, 2011, Vagabond CrossFit will be offering a free class to any new prospective Vagabonds for friends, families, and anyone for the whole month. The month of free complimentary sessions will be an offer of 3 free classes for that new person. Also, anyone who brings someone in, and if they sign up, will get 20% off towards their next monthly fees. Take advantage and start recruiting some new Vagabonds!
III. Test Time Trial and Metabolic Conditioning Workout of the Day:
A. 1000 m Time Trial Row
*Go as hard and as fast as you can on this Time Trial
B. “Cindy”(AMRAP 20 Minutes):
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Levels and Phases will be used during this workout to ensure safety, efficiency, and intensity for all Vagabonds.*
*Get Your last Workout in before the New Year.*
IV. Competitors Schedule Workouts of the Day:
A. 1000 m Time Trial Row
B. “Mary”(AMRAP 20 Minutes):
5 Handstand Push-Ups
10 Pistols(5 each leg)
15 Pull-Ups
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