Kelly has been working her butt off the last few months and her progress has shown! She is training for a local throwdown in January and also a powerlifting competition in May! Go Get Em Girl!

I. Schedule for the Winter Season:
The Schedule has been posted on the Vagabond CrossFit Webpage, but here it is for you all to see!
Monday thru Friday:
5:30 am, 7:30 am(On Ramp), 9:00 am, 4:30 pm, 5:30 pm, 6:30 pm
*Note 7:30 pm will be by appointment only and a one day notice to Kevin will be needed!*
9:00 am and 10:00 am
10:00 am and 11:00 am
II. Bring a Friend, Family Member, or Anyone to Vagabond for the Month:
Starting Monday, January 3rd, 2011 and running until February 3rd, 2011, Vagabond CrossFit will be offering a free 3 session class schedule to all prospective future Vagabond Clients. Anyone who refers a future Vagabond to Vagabond CrossFit will receive 20% off their next monthly fees. Take advantage of this opportunity and help Vagabond CrossFit continues in its growth in 2011.
III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Shoulder Hangs and Band Hangs(Prep for Push Press)
Box Hip Flexor Stretch(Prep for Box Jumps)
Hamstring Stretch on Box(Prep for Kettlebell Swings)
Hamstring Lacross Ball(On Box)
TFL Mobilization
IV. Strength and Metabolic Conditioning Workout of the Day:
A. Push Press, 3-3-3
*Compare to November 17th, 2010.*
B.”Jack”(AMRAP 20 Minutes):
10 Push Press @ 115/75
10 Kettlebell Swings @ 55/35
10 Box Jumps @ 24/20
IV. Competitors Schedule Workouts of the Day:
A. Push Press, 3-3-3
B. “Jack”
C. Handstand Push-Ups, 7 sets of 5, Increase Range of Motion w/ 45 lbs plates, Rest as needed
Post Weights Used and Number of Rounds Completed to Comments.