"Devil's Advocate"(6.20.2011)

Our New Vagabond Gymnastics Coach, Heather, doing some gnarly handstand holds. Did you sign up for the Vagabond Basics Gymnastics Class on Tuesday, June 28th, 2011 @ 5:30 pm? If not, do so, you will not regret it!

I. Team Workout on Tuesday, June 21st, 2011 at Vagabond CrossFit:
Thisis just a quick note to all Vagabonds, that we will be having a team workout on Tuesday, June 21st, 2011. These are usually a big hit within the gym and gives everyone a chance to work alongside another Vagabond. The class schedule will stay the same, but we want a good showing at every class, so that each person can work with a partner. So, make your plans ahead and make sure Vagabond CrossFit is on your destination for Tuesday at some point for a Great team workout!
II. Dynamic Movement Prep(5 to 7 Minutes before):
3 Rounds of:
Run 100 m
Air Squats x 15 reps
PVC Dislocates x 10 reps
Strict Gymnastics Push-Ups x 5 reps(Hands facing forward)
III. Mobilization Warm-Up:
1. Hip Mobilization: Band Tension and Squat Prep
2. 3 Way Shoulder Stretch: Prep for Bench Press
3. 90 Degree Quad Stretch: Run and Squat Prep
IV. Strength and Conditioning Workouts of the Day:
A. Bench Press, 5 sets of 2, climbing sets
*Compare to June 6th, 2011*
B. “Devil’s Advocate”(7 Sets of the following):
With a 1 Minute Clock, Sprint 100 m, return back into the gym and with the remaining time complete as many Air Squats as possible with the time remaining. Rest 30 seconds, and complete this cycle 7 times.*
Post Weights Used and Number of Squats Total.