I. New Hour for Vagabond CrossFit:
Vagabond CrossFit will now offer an Open Platform for all people who want to makeup a missed strength day from the week. There will be no conditioning workouts allowed during this time, but any strength workout or strength bias part of the week that you missed, you are more than welcome to come in at the proposed time. On Tuesdays and Thursdays between 5:30 pm and 6:30 pm, you may come in and make up a strength portion of the week. This Open Platform will be held during the regular 5:30 pm class, so this is why we are not allowing conditioning workouts to be performed during this time. This is a great way to touch up on some skills, but also focus on some areas of weaknesses as well. Take advantage of this opportunity!
II. Vagabond CrossFit Memorial Day Team Workout:
Vagabond CrossFit will be holding its Memorial Day Team Workout @ 9:00 am and 10:00 am. We are hoping for a good turnout and support for all the militarty personnel who have served our country and for the ones who gave their lives to protect it. Just one hour out of your day to honor those who gave their lives would be a great tribute to all of those who have fallen. Be on Time. Be Ready to Go. Be Ready to Workout!
I am prefering more people to come to the 9:00 am class time, so we have more people and we will be able to make more teams. So, we are expecting more people at the 9:00 am workout, so it would be better to see people come in at 9:00 am for the workout.
There will also be prizes handed out to the top two teams who finish in the fastest time. Our close friends, and sponsor, Life As RX, has given us some gift cards to be handed out to the top two teams. A nice little workout with a nice little prize!
http://www.lifeasrx.com/
Vagabond CrossFit Team Workout starts @ 9:00 am.
III. “Vagabond Team Workout of the Day”:
“Jack Helton Murphy”
Complete the following movements for time with your partner:
Start: Run 1.25 miles
50 Burpees
100 Push Press@ 95/65
150 Kettlebell Swings@ 55/35
200 Box Jumps @ 24/20
250 Air Squats
Finish: Run 1.25 Miles
*These reps may be partitioned as your team sees fit. So, you may be able to do 25 burpees as a team, but then move onto kettlebell swings and complete as many reps as you want of those as well. The only movement that has to be completed in full at one time is the run. So you must start the workout with finishing the run, and then end the workout with finishing the run.*
*Only One Partner can work at one time, while the other partner is resting, while their teammate complete their repetitions.*
*Team Workouts are a great way to get to know your community and also a great way to learn to work together.*
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