"Saturday Sweat Fest and Halloween Party"(10.15.2011)

October 14, 2011
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Janet hitting that high proximal hamstring, and looking good while she does it!

*Vagabond CrossFit Yoga Class on Saturday, October 15th @ 10:15 am. Come Get supple Vagabonds!*

I. Vagabond CrossFit Halloween Party:
Hey Vagabonds,
The time is here, and the Vagabond CrossFit Halloween Party is upon us. We encourage all Vagabonds to come by and have a great time with your fellow Vagabonds! People have been asking if a costume is mandatory, and the answer is NO. However, we strongly encourage you to consider wearing a costume, but it is not mandatory. I know some weekends can be busy for some of you, but just to stop by and say hello to some people would be a great gesture! Remember, we are trying to build a community of supportive people, and also give everyone an opportunity to relax and sometimes not think of the gym! This is a great way to meet people you have not met, but also a great way to interact with other people from the gym. I hope to see a good amount of you there, and please call me with any questions or directions to the party destination!
The address and location of the Halloween Party:
1375 Washington Street, Canton, Mass(Park on Draper Street)
The party begins at 7:00 pm, and you may bring whatever food or beverages you may like!

Rob was with us for a month, and now is continuing his training down in Virginia for the United States Marine Corps. Good Luck and Thanks for your hard work in the gym!


 
II. Dynamic Specific:
Movement @ 70% of Rowing @ 2:00 Minutes
3 Rounds of:
High Knees
Butt Kicks
Lateral Movement
III. Dynamic Mobility:
2 Rounds of:
Superman Holds x 8 reps
Wall Squats x 5 reps
Broad Jump x 5 reps
Y-M Drills
IV. Conditioning Workout:
A. With a 20 Minute Running Clock:
Run 800 m as fast as possible:
then complete as many rounds as possible of:
9 Hand Release Push-Ups
12  Repetitive Box Jumps @ 24/20
15 Wall Balls @ 20/14
*Level 1*
15 Minute Running Clock:
Run 400 m as fast as possible:
then complete as many rounds as possible of:
6 Banded Push-Ups
9 Step Down Box Jumps @ 20/16
12 Wall Balls @ 16/10
*Level 2*
20 Minute Running Clock:
Run 800 m
then complete as many rounds as possible of:
6 Decreased Range of Motion Push-Ups
9  Repetitive Box Jumps @ 24/20
12 Wall Balls
*Level 3*
As RX
Post Time to Run and Number of Rounds Complete to Comments.