"Mainsite Dreams"(10.14.2011)

Mara in the relax period of one of our mobility hamstring stretches! Work that Mobility!


*Halloween Party this Saturday, October 15th, 2011 @ 7:00 pm. The party will be held at Annali’s House and we are ever grateful for her offering up her house and making this possible. I encourage everyone to attend and have a great time! The following is her address and location of the party: 1375 Washington Street, Canton, Mass(Park on Draper Street).*

*Reminder: Vagabond CrossFit Yoga Class on Saturday, October 15th @ 10:15 am*


Mr.Presidents just hanging around and getting ready for the Vagabond Halloween Party!

I. Dynamic Specific:
3 Rounds of the following movements:
Wall Squats x 10 reps
Good Mornings x 10 reps
Push-Ups x 5 reps
Butt Kicks x 20 m
II. Dynamic Mobility:
Banded Hamstring Stretch x 2 minutes each leg
Lacrosse Ball on Box x Hamstring
Coach B Warm-Ups: Clean Variation
III. Strength and Conditioning:
A. Speed Deadlifts, 10 sets of 2 @ 70% of 1 Rep Max
*Get 1 Rep Max Results from August 12th, 2011*
B. “Mainsite Dreams”(Perform the following as fast as possible):
15-12-9-6-3 of:
Power Cleans @ 135 lbs
Bar Facing Burpees
*Level 1*
15-12-9-6-3 of:
Hang Power Cleans @ 75/45
Regular Burpees
*Level 2*
15-12-9-6-3 of:
Power Cleans @ 95/65
Bar Facing Burpees
*Level 3*
15-12-9-6-3 of:
Power Cleans @ 115/80
Bar Facing Burpees

We are seeing new faces each week at Vagabond CrossFit, so please welcome and glad to introduce Jennifer to the community!

Post Weights Used and Time to Complete to Comments.