Some of the 10 am Crew on Sunday hitting the Sets Workout!
*Vagabond CrossFit Olympic Lifting Class on Tuesday @ 6:35 pm(Check Olympic Lifting Blog for Updates and Workouts)*
*Vagabond No Grain Challenge Workout and Final Measurement on Thursday, November 17th- Regular Class Schedule for the Day*
I. Dynamic Specific:
Coaches Option x 5 to 7 Minutes
II. Dynamic Skill Day:
Vagabonds choose a skill movement you need to work on x 5 Minutes
III. Dynamic Mobility:
Shoulder Partner Stretch
Barbell External Rotation Stretch
IV. Strength and Conditioning Workouts:
A. Push Press, 5-5-5-5-5
B. Ring Dips, 5 sets of 7 @ Tempo 1×01
*Level 1*
PVC Dips
*Level 2*
Push-Ups
*Level 3*
Banded Ring Dips
C. 21-15-9 of:
Lateral Burpees
Box Jumps @ 30 inches/24 inches
*Level 1*
Box Jumps @ 20/16
*Level 2*
Box Jumps @ 24/20
*Level 3*
Box Jumps @ 30/24
Post Weights Used and Time to Complete to Comments.
For those of you who do not do facebook…. I am ordering t-shirts for the Throw down this Saturday, they are Navy-heathered in color tri blend material. Ladies have two choices, V-neck or tank top NOT RACERBACK.Med(8-10, Lg(10-12) Men only have to give me a size. If you are interested in having one please let me know. Tanks are$22 and T-shirts are $25 unless I get 12 or more people to order then they are also $22. They say Vagabond CrossFit in white with a cool graphic of Wings with a sword through it in a Maroon. I need to give them a final count of T-shirts and sizes ASAP. Since I am paying up front I will not order extra ones “in case” someone wants them. Tell me your size and bring me money. I am picking them up Friday afternoon.
Thanks, Heather
Ended up doing the 7:30 class solo today. Great class overall though, I liked the optional skill set practice. My first ring muscle up is just around the corner, just gotta nail down that form…
8:10 on the conditioning workout, felt pretty good!
Heather– I’ll take a (M) tank. thanks
Great job on the WOD for the 9am class. Time: 7:20 (24in box)
Dave- I feel your pain for completing the WOD solo– its no fun, especially when Kevin is watching your every move.
Hi Heather,
I would like a med tanktop. I will leave the money with Kevin today.
Thanks,
Jessica
hey heather! can i order a xl Tshirt?
No Problem Matt, I’ll add it in to the order ;0)
4:58, advanced