Mike has joined the Vagabond Community and is ripping through the On Ramp Program! I see some good things from this man in the coming months! The On Ramp Classes are the best way to go to prepare you mentally and physically for the CrossFit Program. Contact Vagabond CrossFit through the Contact Information to start your training today!
I. Vagabond CrossFit Schedule for Saturday, January 8th, 2010:
9:00 am and 10:00 am
II. Bring a Friend, Family Member, or Anyone to Vagabond CrossFit:
We are seeing some new faces in Vagabond CrossFit during the last few days due to the Special Offer of inviting a friend, family member, or anyone to the 3 free classes we are offering until February 3rd, 2011. Let people know, and get them in here to try our programming!
III. Metabolic Conditioning Workout of the Day:
A. ” Dead Row”(AMRAP 15 Minutes)
Row 350 m
Deadlift x 7 @ Bodyweight
*Phases and Levels will be adhered to for this workout. If deadlift at bodyweight is to much to handle for this rep scheme, scale down to an appropriate weight and ask a Vagabond Trainer for assistance.*
IV. Competitors Workouts of the Day:
A. “Dead Row”(AMRAP 15 Minutes)
Scale up to 225 lbs for deadlifts
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