"Sir Winston Churchill"(9.4.2010)

Dave Working to get his chin over bar!

I. The Vagabond Paleo Challenge Is Upon Us:
The Vagabond Paleo Challenge is set to begin on September 16th, 2010 and run up until December 16th, 2010. There will be a sign up sheet at Workout Folder’s Desk for anyone who is going to sign up for this great event. Please check the Vagabond Paleo Challenge Website for more information on the Challenge. You will be doing yourself a favor in participating in this Challenge, as it will only benefit you in the long run. If you are going to participate in this Challenge, we must get measurements, body fat percentage, and performance numbers to properly prepare for the Challenge.

II. Vagabond Schedule Hours for Labor Day Weekend:
Saturday, September 4th, 2010: 9:00 am and 10:00 am
Sunday, September 5th, 2010: Gym Closed
Monday, September 6th, 2010:
Morning Hours: 7:30 am(On Ramp), 9:00 am(All Levels)
Afternoon Hours: 4:30 pm(On Ramp), 5:30 pm, 6:30 pm

III. New Scheduled Hours for Vagabond CrossFit:
Please check to the right of the webpage for the new scheduled hours for Vagabond CrossFit. These Hours will start on Saturday, September 4th 2010. Please make a note for the changes. If you want to inquire about anymore hours to be added to the Vagabond Schedule please send me an email or see me in person. The people of Vagabond CrossFit are the heartbeat that keep us going, so please let me know.

IV. Special Seminar Clinics at Vagabond CrossFit:
A. Pull-Up Clinic(10$), Saturday, September 18th, 2010 @ 9:00 am to 10:30 am
B. Olympic Lifting Clinic(15$), Sunday, September 26th, 2010 @ 9:00 am to 10:30 am

V. “Saturday Morning Fever Workout of the Day”:
“Sir Winston Churchill”
7 Rounds for time of:
5 Thrusters
7 Pull-Ups
Run 200 m

*Big Dawgs Added Bonus*
Back Squat @ 1 x 10@ 60 %, 1 x 10@ 65%, 1 x 8 @ 70%, 1 x 8@ 75%
Front Squat @ 1 x 5@ 60%, 1 x 5 @ 65%, 1 x 5@ 70%, 1 x 5@ 75%

*Scaling Options for Thrusters*
Big Dawgs: 115 lbs/85 lbs
Advanced: 95 lbs/65 lbs
Intermediate: 85 lbs/55 lbs
Beginner: 65 lbs/45 lbs

*Scaling Options for Pull-Ups*
Big Dawgs/Advanced: Chest 2 Bar Pull-Ups
Intermediate: Chin Over Bar
Beginner: Banded Pull-Ups or Ring Rows

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