Tempo Performed Back Extensions: Tempo and Concentric Training of certain muscle groups are a great way to build up muscle groups for certain lifts and strengthen those weaken areas in your body.

* Vagabond CrossFit Gymnastics Class on Wednesday, October 5th, 2011 @ 5:35 pm(Let’s Work some of those Weaknesses)*

I. Vagabond CrossFit Speciality Classes are a must for all Vagabond Athletes:
If you are asking yourself, why you are stuck on muscle ups, handstands, snatch technique, and clean and jerk questions, then look no further at yourself. Here at Vagabond CrossFit we offer speciality classes that come with your membership, and are free of charge. These speciality classes ranging from gymnastics to olympic Lifting to Yoga, are all programmed for your needs and concerns as a Vagabond Member. The regular group classes are great and will in turn make you fitter and a better athlete, but the speciality classes hone in on certain areas of weaknesses, and in turn will make you more productive within the regular scheduled group classes. We have seen amazing results from our members who attend the speciality classes. Some people could not get muscle ups, handstand push ups, and were stuck at their numbers in their lifts. After they attended these speciality classes, we saw a huge improvement in many members abilities to perform all these movements. If you want to better your experience at Vagabond CrossFit, please make it a must to attend one of these speciality classes! It will only benefit you in the long run! Please check the schedule for all Speciality Classes Here!

Here is Angel who could not get one muscle-up two months ago, hitting mulitple, full lock out muscle ups now after attending the Gymnastics Class on a weekly basis.

II. Dynamic Specific:
Junk Yard Dawg Warm-Up, 20:10 x 8 Rounds
III. Dynamic Mobility:
1. 1 Way Shoulder Stretch
2. 90 Degree Quad Stretch
3. Coach B Warm-Ups: Clean Variation
IV. Strength and Conditioning Workouts:
A. Shoulder Press, 3-3-3-1-1-1
B. “Indigo”(AMRAP 15 of):
5 Squat Cleans @ 135/95
7 Box Jumps @ 24/20
9 Kettlebell Swings @ 55/35
*Advanced and Competitiors*
A. Shoulder Press, 3-3-3-1-1-1
B. Back Squat, 5 x 1 @ 85%
C. “Indigo”
Post Weights Used and Time to Complete to Comments.