"Row and Run"(8.7.2011)

Dr. Mike Giving his Knowledge at Vagabond CrossFit Lifestyle and Nutrition Seminar!

*Sunday, August 7th, 2011 Class Schedule: 9:00 am Running Club and 10:00 am Reguluar Class Schedule*

*Monday, August 8th, 2011 starts the new AM schedule at Vagabond CrossFit. The 5:30 am class has been move to 6:00 am. All other classes will stay the same as it appears on the schedule on the webpage. *

I. Strength and Conditioning Workout of the Day:
A. Front Squat, 10 sets of 2 @ 60% of last Front Squat, rest 60 seconds between sets
*Get Numbers from the following dates: July 20th, 2011 and August 3rd, 2011*
B. “Monostructual Workout of the Day”:
“Row and Run Sprints”:
Row 250 m
Run 200 m
*Rest 1:30*
Row 500 m
Run 400 m
*Rest 3:00 minutes*
Row 250 m
Run 200 m
*Rest 1:30 minutes*
Row 500 m
Run 400 m
*Compare to March 8th, 2011*

Rest in Peace to the Americans who lost their lives this weekend.

II. Workout on Monday, August 9th, 2011 for the 31 American who lost their lives this weekend:
Almost 31 Americans lost their lives in Afghanistan this weekend due to a helicopter crash inside the Afghan Country. These men and women gave their lives to protect our country and keep our freedoms alive. Their sacrifice and commitment to their country is unwavering, and Vagabod CrossFit sends their prayers to their lives and family. We will honor their sacrifice on Monday, by creating a workout that honors their life and sacrifice for our country and well being.
The Workout will be dubbed, “The 300 Rep Salute”, and we will honor them by performing this workout. So, I encourage everyone to be in on Monday, and give it their all. It is the least that we can do for their families and their lives that they gave to protect out freedom!
*”The 300 Rep Salute” will be performed throughout the day to represent our countrymen who lost their lives.*
Click here to read article about the tragedy that happened this weekend in Afghanistan.
Post Weights Used and Time to Complete to Comments.