"Jack"(11.11.2011)

Another new little Vagabond has made its presence!

*Congratulations to Craig and his wife for bringing in this little bundle of joy, Mason, to this world!*

*Vagabond CrossFit Yoga Class will be this Saturday, November 12th @ 10:15 am*

*Vagabond CrossFit Potluck Get Together will be this Sunday, November 13th @ 3:00 pm. Bring family, friends, and your children to this fun event, and have some great Paleo Food!*

Rowing Technique Progressions brought to you by Chris M.(Watch it and pick up some quick pointers)

I. Dynamic Specific:
5 to 7 Minutes of the following:
Golf Twist x 10 repetitions
Lunge Complex x 10 repetitions
Wall Squats x 10 repetitions
II. Dynamic Mobility:
Banded Hamstring Stretch around pull-up bar x 90 seconds
3 Way Shoulder Stretch x 90 seconds

III. Conditioning Workout:
*This workout is in honor of those who gave their lives for our country and to protect our freedom. Please come in and show your respect to those men and women who made the ultimate sacrifice for your protection and safety.*

A. “Jack”(AMRAP 20 Minutes of):
10 Push Press @ 115/80
10 Kettlebell Swings @ 53/35
10 Box Jumps @ 24/20
*Level 1*
AMRAP 20 Minutes of:
10 Push Press @ 75/45
10 Kettlebell Swings @ 44/20
10 Box Jumps @ 20/16
*Level 2*
AMRAP 20 Minutes of:
10 Push Press @ 95/65
10 Kettlebell Swings @ 44/25
10 Box Jumps @ 24/20
*Level 3*
AS RX
Post Number of Rounds Completed to Comments.