Joanna hitting those Swings Hard!

*Vagabond CrossFit Olympic Lifting Class on Tuesday, September 13th, 2011 @ 6:35 pm(Work on those Skills and Come Learn Some New Things)*

*Heather,┬áVagabond’s Massage Specialist, will be in from 8:30 am to 10:30 am, giving complimentary massages to all Vagabond CrossFit Members. So take advantage and get some things worked out of that broken down body.*


Ross doing his best impression of the Downward Dog in the Yoga Class! Well, I think that is the position?!

I. Dynamic and Mobility Prep Warm-Ups:
A. 5 to 7 Minutes of the following @ 80%:
Butt Kicks(Up and Back)
High Knees(Up and Back)
Carioca(Up and Back)
Skater Squats
Inch Worm
B. 7 to 10 Minutes of the following Mobility:
Foam Roll, Lacrosse Ball Work on:
Lats, Shoulders, and Traps
II. Conditioning Workout of the Day:
A. “Moufy”(Complete the following for time):
10 Pull-Ups
15 Sumo Dead High Pulls @ 95/65
25 Box Jumps
35 Sit-Ups
10 Pull-Ups
35 Sit-Ups
25 Box Jumps
15 Sumo Dead High Pulls @ 95/65
10 Pull Ups
*Level 1*
Jumping Pull-Ups
Sumo Dead High Pulls @ 75/45
*Level 2*
Banded Pull-Ups
Sumod Dead High Pulls @ 85/55
*Level 3*

Fight Gone Bad Fundraiser Workout!

III. Fight Gone Bad Fundraiser this Weekend:
All across the country, CrossFit Gyms will be holding the Fight Gone Bad Fundraiser Workout this Saturday, September 17th, 2011 to raise money for the fallen soliders who gave their lives for our freedom, and also to raise money for a cure for cance. Here at Vagabond CrossFit, we will hold the workout on Saturday, September 17th, 2011 @ 11:00 am. I am asking all Vagabond CrossFit Members to give one hour out of their day to support a great cause, and also support our Honorary Vagabond, KC Mckenna, who is in the fight for his life against cancer. KC is A 16 year old boy who was diagnosed with cancer and a close friend to our trainer, Ross O’Brien. We have dedicated this day to his fight and well being, and have asked all members of Vagabond CrossFit to wear some sort of ORANGE to support our cause and his fight. Please be present on this day, and let’s make it a great day!
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