"CrossFit Tester Part 3"(2.4.2012)

Ross pulling 525 lbs... Nice job by everyone today...Personal Records All Around..

A. *The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

*Click Here to Register for Opens.*

B. Dr. Rich will be in after the 9 am class to work on anybody who has any nagging injuries, or just any basic questions on restoration and mobility issues. This is something that not to many gyms in any area offer, so take advantage of what we have to offer. Mobility, Restoration, and taking care of yourself outside the gym is just as important as working out, or even more important. Through proper care of your body, you will see better results, be able to hit workouts harder, and recover quicker!

C. Schedule for Saturday, February 4th, 2012:

1. 9:00 am Group Class

2. 10:00 am Free Assessements and Evaulations by Dr. Rich

Sprint it out Vagabonds!!!

A. Dynamic and Mobility Prep Warm-Up:
5 minutes of Z1 work
3 rounds of
wall angels x 5
Good Mornings x 5
Leg Cross Overs x 5
B. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
10 Rounds For Time of:
9 Burpees
6 Lateral Barbell Hops
3 Deadlifts @ 185/125, 125/85
B. Competition Phase:
10 Rounds for time of:
9 Hang Squat Cleans @ light to moderate weight
6 Lateral Barbell Hops
3 Target Burpees
*Choose weight that is comfortable and something you know you can move quick, fast, and repetitive. We want speed, efficiency, and a unbroken thought process on the hang squat cleans.*
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