"Double Session"(12.21.2010)

Santa and his Little Helper made an appearance at the Vagabond Chrisrtmas Party on Saturday!

I. Vagabond Free Intro Classes for Family and Friends:
Starting on Monday, January 3rd, 2011, Vagabond CrossFit will be offering Free Introduction Classes for all Vagabond CrossFit members family and friends. The Free Introduction Classes will go on from Monday, January 3rd to February 3rd, 2011. The times will be for all classes and give an opportunity for anyone who is interested to try out a class at Vagabond CrossFit for FREE! It will be a perfect time for all those people wanting to reach that New Year’s Resolution or try something new. Also, anyone who recommends a friend or family member to Vagabond CrossFit and who signs up will receive 20% off on their next monthly fees. So, get out their recruit some more Vagabonds and you will receive a nice discount on your Monthly Fees!

II. Schedule for Holiday Week:
Tuesday, Wednesday, and Thursday: Regular Schedule
Friday: 7:30 am, 9:00 am and 12:30 pm
Saturday: Gym Closed
Sunday: 11:00 am Class
III. Dynamic Mobility Warm-Up:
“Mobility Tuesday”
*Find those problem areas on your body and put a lacrosse ball, foam roller, or any object to work some myofascia release in your body.*
IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Bench Press, 5 sets of 1
*Compare to May 14th and June 25th.*
B. “Double Session”(10 Rounds for time):
5 Pull-Ups
5 Thrusters @ 115/85
*Phase 1*
Banded Pull-Ups and Thrusters @ 75/45
*Phase 2*
Pull-Ups and Thrusters @ 95/65
*Phase 3*
Chest to Bar Pull-Ups and Thrusters @ 115/85
V. Competitors Schedule Workouts of the Day:
A. Bench Press, 5 sets of 1
B. “Christine”
C. 10 Rounds for time of:
5 Chest to Bar Pull-Ups
5 Thrusters @ 115/85
Post Weights Used to Time to Complete to Comments.