I. Revised Gym Hours for the Holiday Weekend:

Saturday: Open Gym Time 7:30 am to 12:30 pm

Sunday: Closed

Monday: 6:30 am, 7:30 am(On Rampers), 9:00 am, 10:00 am, 4:30 pm(On Rampers), 5:30 pm, 6:30 pm, 7:30 pm

Tuesday: Regular Scheduled Hours Return



II. Dynamic Mobility Warm-Up:

90 Degree Quad Stretch

Samson Stretch

Butt Kicks to Sprint(60%)

Shuffle to Sprint(70%)

Carioca to Sprint(80%)

High Knees to Sprint(90%)

III.”CrossFit Endurance Workout of the Day”:

Run: 6 x 400m holding best possible pace. Never slowing more than 4 sec from best interval. 2 min recoveries

Row: 6 x 500 m holding best possible pace. Never slowing more than 4 sec from best interval. 2 min recoveries.



*Foul: If you go over 4 second deviation of your best 400 m run or 500 m sprint row, you will be taxed a penalty after your sprint workout.

*TAX* 2 Minutes of Max Push-Ups

*You Choose what you want to work on for the Day*



IV. Metabolic Conditioning Workout of the Day:

100 Double Unders For Time

* I do not care if you suck at Double Unders, we are going to nip these in the butt and try our best at them. ONLY WAY WE GET BETTER AT SOMETHING, IS IF WE TRY IT!!

V. Vagabond Running Seminar Interest:

I have been getting some interest from different people within the gym of programming running workouts and trying to help different Vagabonds with increasing their efficiency in running and also preparing for running events. I am putting together a program, where we can have a 7 session class schedule, where we will meet at some point during the week to help with running form and also get some gnarly workouts in as well. Please let me know if you are interested. The cost of the 7 sessions will be a total of only 75$. I can pro-rate the cost of the seven sessions if you are not going to make it into one of the classes. We will go to a track and take video results and review on the monitor within Vagabond. Let me Know. I am looking at the middle of July to start this program.



Post Run/Row Results to comments.