"CrossFit Opens Time"(2.2.2012)

Run.. Run.. Vagabonds...

The CrossFit Season is Upon Us!

The season is upon us!  Every year CrossFitters from around the world throw down in the big show to see who is the fittest on earth.  The road to get there is where all the fun begins.

Today marks the day when we can register for the sectionals.  I want more than 50% gym participation in this event.  We are blessed with the ability to have one of the biggest showings in the world, every Saturday, right here at VBC!  The workouts will be ones that everyone can do.  CrossFit HQ wants full participation in the sectional level, so the workouts are programmed to allow that.  This is not an event only for those looking to get to the CrossFit Regionals.  This is in fact another fun event that VBC will have as a whole for everyone looking to do what we do…

The workouts will be posted each week, starting Feb. 22nd.  Starting Feb., 26th we will all, as a gym, be participating in these workouts every Saturday.  So, everyone might as well register and get in the action.  Everyone remembers how much fun they had at the CrossFit Providence Throwdown and how much fun we are going to have at WinterFest Competition.

Trust me when I say this.. YOU ALL CAN DO THIS!  Also, there is incentives for the gym that gets the most participation.  So, let’s show the world what VBC is all about, and let’s all rally to support all our athletes that are shooting for the regionals on the team or individual level.

Click HERE to register for the CrossFit Opens.

Melissa enjoying the breeze of the Airdyne... Well I think she is??!!!

A. Dynamic and Mobility Specific Prep Warm-Up:

5 minutes of Z1 work
3 rounds of
trap 3 raises x 3/side
pull ups x 5
single unders x 30
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2:
A. AMRAP 10 Minutes @ 80% of:
Thrusters x 10 @ light weight
Box Jumps x 10 @ low height
Row 150 m
*Rest 10:00 Minutes*
AMRAP 10 Minutes @ 80% of:
Push Press x 10 @ light weight
Kettlebell Swings x 10 @ lightweight
Single Unders x 30 repetitions
B. Competition Phase:
Mobility x 60 Minutes…
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