Craig going for the finish position in the Row!

*Vagabond CrossFit Schedule for Saturday, January 7th, 2012*

*9:00 am Regular Class Time and 10:00 am Gymnastics Class Time*

*Please Click HERE to see the workout, skills, and drills for the Gymnastics Class on Saturday. This class is a must attend, and we put it on Saturday’s so that you guys can get the opportunity to work those weaknesses and to work with Coach Heather on some skills. So Be There!*

Mike firefighter during the day, and firebreather during the night!

I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work
2 rounds of
thoracic ext.
glute ext. act.
wall squats
Foam Roll x 5 Minutes
II. Lifestyle Phases Strength and Conditioning Workouts:
Fitness Phase and Competition Phase:
A. “Isa-Belen”(3 Rounds for time of):
10 Power Snatches @ 74/45, 95/65, 115/80
Row 500 m or Run 400 m(Depending on the Weather Outside)
12 Pull-Ups
21 Kettlebell Swings
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