The Group of Vagabonds working through one of the weekend workouts!

*Vagabond CrossFit Olympic Lifting Class on Tuesday, November 29th @ 6:35 pm. Please check Vagabond Olympic Lifting Website for the Workout of the Day. Click HERE to see workout.*

I. Vagabond No Grain Challenge Winners:
The Results have been added up and the winners have been chosen for the Vagabond CrossFit No Grain Challenge. I just want to send a huge thank you to everyone who participated in this challenge and we saw some great results. As a gym, we lost over 172 lbs and 64 inches in our waist in a small time frame of 30 days. All of you who participated did a wonderful job, and you all should be proud of yourselves. Remember, to keep this way of eating and lifestyle as part of your life, as it is always a journey in being successful within the gym, and also your everyday life. This Challenge was a huge success with great improvements not only in physical being, but also in athletic being as well. We saw huge advancements in the test workout, and over 95% of people who did the test workout, got a better score the second time around. Keep working hard and keep getting after it!
1st Place Winner: $200 in Cash and WOD Gear Gift Certificate
Marcia Cullinane:
Total Weight Loss: 8 lbs
Waist Loss: 5 inches
Hip Loss: 1.5 inches
Increased Score Total: 26 Points
2nd Place Winner: $100 in Cash and WOD Gear Gift Certificate
Brett Isaacson:
Total Weight Loss: 21.5 lbs
Waist Loss: 3.5 inches
Hip Loss: 2.5 inches
Increased Score Total: 26 Points
3rd Place Winner: $50 in Cash and Vagabond T-Shirt
Kristin Harrison:
Total Weight Loss: 5 lbs
Waist Loss: 2 inches
Hip Loss: 2 inches
Increased Score Total: 31 Points

Good Pulling Position by Nicole in the Clean!

II. Dynamic Mobility Prep Warm-Up:
Coaches Choice
III. Lifestyle Phases Strength and Conditioning:
A. Function:
A. Two Rounds of the following movements:
15 Cal Row
30 Kettlebell Swings @ 35/25
30 Walking Lunges
30 Ball Slams @ 16/10
15 PVC Dips
B. Being:
A. For Time of the following:
50 Wall Balls @ 20/14
50 Kettlebell Swings @ 44/35
50 Ball Slams @ 20/14
50 Overhead Lunges @ 45/25
C. Will:
A. Power Snatch @ 80%, 2 reps of 2 sets, rest 1:00 minute
B. Power Snatch @ 90%, 2 reps of 2 sets, rest 1:00 minute
C. Max Repetitions of the following movements:
2:00 Minutes Kettlebell Snatch(Left)
Rest 2:00 Minutes
2:00 Minute of Kettlebell Snatch(Right)
Rest 2:00 Minutes
2:00 Minutes of Kettlebell Swings
*Kettlebells performed @ 55/35 lbs
Post Results to Comments.