Vagabond Gymnastics Class prepping for the work ahead!

*Vagabond CrossFit Yoga Class will be held this Saturday, October 8th, 2011 @ 10:15 am*

I. Vagabond CrossFit No Grain Challenge:
The Vagabond CrossFit No Grain Challenge is less than two weeks away and we have over 30 people as of now competing in the competition. Remember, this competition is against yourself and no one else. If you go 30 days with no grains, you are a winner no matter what. It will be tough, but all of us trainers know, that you can complete the challenge and you will see amazing results. I have created the Vagabond CrossFit No Grain Challenge Facebook Group Page, so please friend request, Kevin O’Malley, and then in turn, I will add you to the Vagabond CrossFit No Grain Challenge Group Page. The Facebook Page will be very important for all to participate, but will not be a must. However, there will be information posted daily on the facebook page, and people will be chattering on there as well with recipes, and some good ideas of how to be successful. If you look to the right of the webpage, you will see the link to the No Grain Challenge Facebook Group Page, please click on it, and it will take you directly to it! Below is a video describing the challenge and the basics behind it. The registration fee of 10$ is due this Friday, October 7th, 2011. So, please get your money in, so we have a good count on who will be participating in this event. This will be a great event, and everyone will benefit from it!
We will be taking the following into consideration for the challenge:
1. Waist and Hip
2. Bodyweight
3. Community Involvement
4. Test WOD( We will test the workout on Monday, October 17th, and take measurements as well. The gym will be open format, and open for a good portion of the day, so everyone has a chance to get in and get all their results in.)

II. Dynamic Specific:
5 to 7 Minutes of the following:
Golf Twist x 10 reps
Lunge Complex x 10 reps
Air Squats x 10 reps
III. Dynamic Mobility(Foam Roll):
7 to 10 Minutes of Foam Roll and Soft Tissue Work(Lower Back and Hamstrings)
IV. Conditioning Workout:
A. “Cowabunga”(5 Rounds for time of):
DB Push Press x 20 repetitions
Run 200 m
*Level 1*
DB Push Press @ 30/15 and Run 100 m
*Level 2*
DB Push Press @ 35/20
*Level 3*
DB Push Press @ 40/25
DB Push Press @ 45/30
Post Time to Complete to Comments.