"Kettle Me Home"(4.9.2011)

Andy's Knees to Elbows! Free Introduction Class this Saturday @ 11:00 am

I. Free Introduction Class at Vagabond CrossFit:
This Saturday, and Every Saturday Vagabond CrossFit has a Free Introduction Class at 11:00 am. This is for anyone new to CrossFit, or anyone who is interested in trying out Vagabond CrossFit’s Programming for the day. Please, show up a few minutes early to Vagabond CrossFit to introduce yourself and prepare for the workout of the day. Come One, Come All!
II. Posting Scores to CrossFit Games Site:
Anyone who is participating in the Games Open Format Online, please remember to submit your scores to the games site before 5:00 pm on Sunday afternoon. This will show support for our gym and you will be able to compare your results to the best in the world! So, please for the sake of Vagabond CrossFit, submit your score!
III. Schedule for Saturday, April 9th, 2011:
9:00 am Class
10:00 am Class
11:00 am Free Introduction Class
IV. “Saturday Sweat Fest Workout of the Day”:
“3 Times a Charm”
50 Kettlebell Swings For Time
Rest 90 seconds
50 Kettlebell Swings For Time
Rest 90 seconds
50 Kettlebell Swings For Time
*Your deviation period or foul will be 1 Minute. This meaning, if your best time on 50 Kettlebell Swings is 4:00 Minutes, then you cannot go over 5:00 Minutes on your next two sets. Stay active, limit your rest time, and get through it. The foul for going over the deviation period will be Tabata Hollow Rocks.*
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