"Kris Kringle"(12.27.2011)

Vibby hitting Dumbbell Powell Raises, in order, to buold up certain muscle groups, for attaining that strength to perform Strict Pull-Ups!

*Vagabond CrossFit Olympic Lifting Class on Tuesday, @ 6:35 pm. Be in and work those skills! Check out the Vagabond CrossFit Olympic Lifting Blog to see workout planned. Click HERE to see workout.*

*The New Times for Regular Group Classes is posted on the Schedule Section of the Vagabond Webpage. We have added a 6:00 am to the Tuesday Classes, and a 12:00 pm to the Friday Classes. This is taking effect today, and hope you guys take advantage of the added classes.*

Matt hitting the front squat portion of the 12 Days of Christmas Workout!

I. Dynamic and Mobility Specific Prep Warm-Up:
Coaches Option x 5 to 7 Minutes
Shoulder Prep Mobility
Kettlebell Swing Review x 5 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Shoulder Press, 3-3-3-1-1-1
B. For Time of the following:
21-15-9-3 of:
Goblet Squats @ 44/25
Kettlebell Swings @ 44/25
Box Jumps @ 20/16
*Level 2*
A. Shoulder Press, 3-3-3-1-1-1
B. For Time of the following movements of:
21-15-9-3 of:
Goblet Squats @ 53/35
Kettlebell Swings @ 53/34
Box Jumps @ 24/20
B. Will(Competition) Phase:
A. 5 Minute Warm-Up on Rower
B. For Time of the following movements:
21-15- 9 of:
C. 30 second max effort on rower x 5 sets, rest 90 seconds and walk around
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