"CrossFit Tester Part 4"(2.11.2012)

Group Airdyne Meeting..

A. Schedule for Saturday, February 11th, 2012: There will be classes, even if it snows, so come on in, and enjoy our Saturday Workouts.

*9:00 am Regular Group Class*

*10:00 am Gymnastics Class- Click HERE to see Workout and Skill Lessons for Gymnastics Class*

B. 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 the CrossFit Opens and represent Vagabond CrossFit. Make sure you sign up for our affiliate team as CROSSFIT VAGABOND.*

Frank going hard on the Airdyne... Oh baby!


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 10 Minutes
+
Press Series Review(Shoulder Press, Push Press)
+
Kettlebell Swing Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
AMRAP 15 Minutes of:
6 Push Press @ lightweight
9 KB or DB Swings @ moderate weight
12 Sit-Ups
B. Competition Phase:
A. AMRAP 15 Minutes of:
6 Deadlift @ 50% max
6 Tall Step Down Box Jumps(Full Hip Extension and Pause on top of box) @ 30/24
6 Toes to Bar
Post Results to Comments.