"Quick Hitter"(8.20.2011)

Former Marine, and now turned College Student, Caleb, in a great position in the push-up, shoulder place far back in rotation, and elbows pointed straight back with elbows vertical! Cannot get any more picture perfect than that!

*Saturday, August 20th, 2011 Class Schedule: 9:00 am Class Time*

I. Strength and Conditioning Workouts of the Day:
A. Front Squat, 10 sets of 2 @ 65%, rest 60 seconds between sets
*Get Results from August 17th, 2011 and use percentages based off this 1 Rep Max*
*Concentration is speed out of the bottom of the squat*
B. “Quick Hitter”(5 Sets of the following):
AMRAP 2 Minutes of:
5 Push Press @ 95/65 lbs
5 Box Jumps @ 24/20 inches
*Rest 1:00 minute between sets*
*Can anyone reach 7 rounds in a single cycle? Can anyone get 20 or more rounds for all 4 cycles? Can anyone do it with legitimate box jumps, simultaneous open KNEE joint/open HIP joint above surface of the box?*

The Community of a CrossFit Gym can be just as important as the workout! We have some community events happening in the coming months, so mark it on your calendar and get ready!

II. Community Events at Vagabond CrossFit in the Coming Months:
A. Fight Gone Bad Fundraiser for Cancer Charity and Wounded Soliders Charity:
Fight Gone Bad Fundraiser and Workout on Saturday, September 17th, 2011 @ 11:00 am- Be Here and Support these Great Charities!
Please Donate Here to the Fight Gone Bad Fundraiser!
B. Vagabond CrossFit Halloween Party:
Vagabond CrossFit will be having a fun filled costume party for the Halloween Season and we strongly encourage everyone to attend to support Vagabond CrossFit and also show off your best Costume! Please bring friend, family members, and anyone who wants to join in the festivities!
Saturday, October 22nd, 2011 @ 7:30 pm
Post Weights Used and Number of Rounds Total to Comments.