*Reminder for Weekend Classes on Saturday, December 10th and Sunday, December 11th, 2011. We will be running a slightly different schedule due to the CrossFit Gymnastics Certification being held here. We will be running a 7:30 am class on Saturday and Sunday, so do your best to get into the gym on the weekend, and get your workout in. The workout will be quick, and you will be out by 8:10 am. So come in and enjoy the workout!*

I. Vagabond CrossFit Donation Drive for Soles for Souls:
Here at Vagabond CrossFit we recognize we have a great community of people, and most of us have alot to offer the world. We are asking people in the gym to bring in old shoewear to help fundraise and donate shoewear to people less fortunate than ourselves. Any shoewear is welcome, and I am hoping we can give a big donation to the charity organization Souls for Souls. We all have those old sneakers hanging around, and it would be a great gesture from you during this holiday season to give back to those who really need it. Please leave sneakers in the bin in the front of the gym, and we will be running this donation event for the next 4 weeks, so please bring in what you can and help those in need.
*Click HERE to see the mission statement and history behind this great organization.*
Here is some information and the history of the Souls for Soles:
Soles4Souls has a simple concept: We procure shoes and get them to those in need.
In the aftermath of the 2004 tsunami that hit Southeast Asia, Wayne Elsey, the Founder and CEO of Soles4Souls® Inc., felt compelled to do something. Like many of us, he did not know what to do. He was at home one night, watching TV and he saw a picture of a single shoe washing up on the beach. That triggered a few calls to some other executives in the footwear industry and the subsequent donation of a quarter of a million shoes to victims in the devastated countries.
A few months later when Katrina hit, Wayne called the same group of friends, and through our continued support, we have sent over a million pairs of shoes down to the gulf coast communities affected by the hurricane. In all honesty, he admits that he did not expect such an immediate and successful turnout. This left him wondering, why not start a non-profit and do this all the time? One year later, Soles4Souls was formally created.
It has been that simple: changing the world one pair at a time.
Soles4Souls receives large donations from footwear companies, retailers, churches, nonprofit ministries, civic groups, schools, and individuals and saw that this could become a full time organization. That’s why Soles4Souls was created – to facilitate the donations from these groups to the people who desperately need footwear.

II. Dynamic Specific Prep Warm-Up:
5 minutes of z1 movement w/ dynamic stretches
+
2 rounds of
7 Body Rows- Scap Retract and Keep Shoulders Back
10 Unweighted Good Mornings
10 Hard row pulls
+
1 Way Shoulder Stretch
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Skill Work Rope Climb x 10 Minutes
B. 5 Rounds for time of:
5 Thrusters @ 85/55 lbs
3 Seated to Stand Rope Pull
Run 200 m
*Level 2*
A. Skill Work Rope Climb x 10 Minutes
B. 5 Rounds for time of:
5 Thrusters @ 105/75 lbs
2 Rope Climb Ascent x 10 Feet
Run 200 m
B. Will(Competition) Phase:
Rest Day or Make Up Workout
*If you missed a workout from this week, please come in and make up that workout*
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