"New Faces"(9.22.2011)

John almost in the full lock out position of the overhead press!

*Vagabond CrossFit is growing each week, and getting new members on a weekly basis. If you are a veteran Vagabond, please introduce yourself to the new members, and make them feel welcome. A welcoming community is a HAPPY community!*

I. Events and Happenings at Vagabond CrossFit:
Vagabond CrossFit will be having a few events happening in the coming months, so please mark them on your calendar, and make it a must to attend these events. I will post the events on the Events section of the webpage, so please take a look, and mark them down!
1. Vagabond CrossFit Halloween Party on Saturday, October 15th, 2011 @ 7:00 pm. The Halloween Party will be held at our very own Vagabond’s House, Annali, which is located in Canton. The address of the party and location will be given out by this Friday. This will be a Halloween Party, so please make sure you wear your best costume!
2. Vagabond CrossFit No Grain Challenge: This will be a 30 day Challenge happening in Vagabond CrossFit, from October 17th to November 17th. It will be a 30 Day Challenge with the only restrictions being not to have any grain intake for 30 days. So, you will be allowed to have dairy products during this challenge. Items ranging from wheat products, and anything wiht gluten in it, will be prohibited during this challenge. Just a quick fact. If you go 30 days without grains, and the average life span is 77 years old, this is only .1 percent of your life. So, please take in consideration of the limited time this really is out of your whole life. More details will be given out as the time comes nearer for the challenge.
*This means no bread of any means and of course no candy! Details will be provided shortly. The cost of the challenge will be 10 dollars, and the winner will take home the cash prize!!*
3. Vagabond CrossFit/CrossFit Providence/CrossFit Craic Throwdown Competition on Saturday, November 12th, 2011: This will be a friendly competition between the surrounding gyms, where all LEVELED athletes will be able to compete. So, no matter if you are a Level 1 or an advanced athlete, all are welcome to join and have some fun. A little competition never hurts anyone, and gives you something to train for! The event will take place at CrossFit Providence and after we will go out in Providence, if people want to! Please make this an important date to attend, and help represent Vagabond CrossFit, and show the great community that we have!

Banded Push-Ups allow for a little assistance in the movement, but allow for full range of motion!

II. Dynamic Prep Warm-Up:
Walking Lunges
Skater Squats
Inch Worms
III. Dynamic Specific:
3 Rounds of:
Air Squats x 15 reps
Single Unders x 10 reps
Sit-Ups x 15 reps
IV. Conditioning Workout of the Day:
AMRAP 20 Minutes of:
5 Tire Flips
10 Box Jumps
15 Double Unders
Sprint 150 m
*Level 1*
30 Single Unders
*Level 2*
15 Double-Unders(Missed Attempts Count)
*Level 3*
15 Double Unders Rx
Post Number of Rounds Completed to Comments.