I. Vagabond CrossFit CookOut and Updates:
This is a reminder to all Vagabonds, that we will be having a cookout at Vagabond CrossFit on Saturday, July 16th starting at 1:00 pm. I have put the event on the Events Board List and it would be a big help if people could put their names up of who will be attending to CookOut. The sign up board is important because it gives us a good idea and the number of people who will be attending the cook out during that time period. I have also put a food list of what item you could bring of either food or drink. Non Paleo Food and Beverages are welcomed! Please sign up by Friday, June 24th, 2011 to give us a better idea of who will be coming to the cookout. The date has changed because of various obligations that other people have made and our trainers as well. Hope this works for everyone and plan accordingly!
II. Dynamic Warm-Up:
“Vagabond Warm-Up”
Coach B Progressions: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
III. Mobilization Piece:
1. Banded Hamstring Stretch- 2 Minutes each leg
2. Shoulder Partner Stretch- 90 seconds each person
IV. Strength and Conditioning Workouts of the Day:
A. Bench Press, 3 sets of 2, climbing sets
*Compare to February 14th and February 22nd, 2011*
B. “Geno’s”(Complete the following for time):
Row 1000 m
25 Burpees
50 Thrusters @ 45 lbs
25 Burpees
Post Weights Used and Time to Complete to Comments.