"Excuse Me Miss"(7.29.2011)

Good Luck to the New Crew taking on the Wakefield Race Around the Lake this Weekend!

I.  CrossFit Gymnastics Cert Held at Vagabond CrossFit in December 2011:
I am proud to announce that Vagabond CrossFit will host the CrossFit Gymnastics Certification in December 2011. Jeff Tucker and his CrossFit Gymnastics Crew will be making a weekend trip over to Vagabond to teach the basics behind training and perfecting your movements in gymnastics. This is a great course with endless amounts of information that can be processed for days. Take advantage and sign up as soon as possible!

Click Link Above

II.  Strength and Conditioning Workouts of the Day:
A. Turkish Get-Ups, work to a tough one rep/each side x 3 sets/each side, rest as needed
B. AMRAP 15 Minutes of:
10 Squat Cleans @ 135 lbs/95 lbs
15 GHD Sit-Ups
*Level 1 and Level 2*
Scaled Down Repetitions of GHD Sit-Ups or 20 Anchored Sit-ups
*Level 3*
GHD Sit-Ups performed as RX
Post Weight Used and Number of Rounds Completed to Comments.