"Mr. Jackson"(9.27.2011)
Frog Walk...
*Tuesday, September 27th, 2011: Olympic Lifting Class @ 6:35 pm- Work on some strength and perfecting those Olympic Lifts!*
I. Vagabond CrossFit Halloween Party:
Calling all Vagabonds to have a good time! We will be having out First Annual Vagabond CrossFit Halloween Party on Saturday, October 15th @ 7:00 pm at Annali’s House. This is a great opportunity to step away from the gym, and just hang with your fellow Vagabonds! Annali has been gracious enough to offer her house to us, and it shall be a great time. Please, mark it on your calendar, and get to this party! Community events are what build up the gym, and make it extra special compared to a regular gym. All we ask is a great party attitude, maybe a great costume, and some food for the party! Please sign up on the board that is in front of the gym, so we can get a good number of how many people will be attending!
The address of the party is the following:
1375 Washington Street, Canton, Ma(Park on Draper Street)
Gerry's Early Halloween Costume: Michael Jackson?
II. Dynamic Specific:
5 to 7 Minutes of the following:
Ladder Hops
Bear Crawl
Side to Side Agility Work on Ladder
Bounding Jumps
III. Dynamic Mobility:
7 to 10 Minutes of the following:
Foam Roll Quad to Hip: 3 to 4 Minutes each side
IV. Conditioning Workout of the Day:
“Ms. Jackson”(10 Rounds for time of):
7 DB Push Press @ 40/25
10 Burpees
Sprint 100 m
*Cash Out Competitors*
On The Minute Every Minute for 5 Minutes:
3 Rope Climbs
*Level 1*
7 Rounds for time of:
7 DB Push Press @ 30/15
7 Burpees
Run 100 m
*Level 2*
10 Rounds for time of:
5 DB Push Press @ 35/15
10 Burpees
Run 100 m
*Level 3*
10 Rounds for time of:
7 DB Push Press @ 40/25
10 Burpees
Sprint 100 m
*Advanced*
10 Rounds for time of:
7 DB Push Press @ 45/30
10 Burpee to Target(Jump on 45 lbs plate)
Sprint 100 m
Post Time to Complete to Comments.