I. Vagabond CrossFit Free Introduction Class:
Vagabond CrossFit will be holding a Free Introduction Class on Saturday’s at our new location in Easton. The start date for the Free Introduction Class will be on Saturday, April 9th, 2011 @ 11:00 am. We will have a Free Introduction Class every Saturday at 11:00 am from there on out. However, if you know anyone who is interested in trying a free class, they must email John Thomas to set up and confirm their appointment on that Saturday. An email must be sent to John Thomas with interest in the Free Introduction Class and a confirmation made by John Thomas to set up the class time at 11:00 am.
Email Contact: [email protected]
II. Class Schedule for Saturday, March 26th, 2011:
9:00 am and 10:00 am Class Times
III. “Max Intensity Sets and Rest Intervals”:
A1. Kettlebell Swings, 15 reps x 5 sets, Rest 0 Seconds
A2. Burpees, 10 reps x 5 sets, Rest 60 seconds
B. Box Jumps, 12 reps x 5 sets, Rest 30 seconds
*The rotation for this workout will be the following. You will perform 15 reps of kettlebell swings, then move right to burpees, then rest 60 seconds, then complete Box Jumps, and rest 30 seconds. You will do 5 rotations of these exercises to complete Circuit.*
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