*Vagabond CrossFit Olympic Lifting Class on Tuesday, November 1st @ 6:35 pm*

 
I. Vagabond CrossFit Potluck Dinner and Get Together:
Hey Vagabonds,
We are almost half way through the Vagabond CrossFit No Grain Challenge, and the Facebook Group Page is still buzzing with some great recipes and some very useful information. However, some of the people have begun to hit a lull and beginning to feel the effects of cravings and wanting to get some cheat meals in. Through some guidance and some quick thinking by some of the ladies, we have decided to have a get together on Sunday, November 13th, 2011 @ 3:00 pm at Vagabond CrossFit. It will be a Paleo Friendly Meal Time and a great together for all Vagabonds who want to come and enjoy some great food and stay strong for the last week of the No Grain Challenge. This is a family get together, so bring your kids, loved ones, or signficant other to come enjoy some Vagabond Company! Please, let us know if you will be attending, and let us know what you will be bringing. I also know the Patriots Game is on at 4:15 pm, so the game will be on upstairs in the lounge area for all you diehard Patriots Fans!
Sunday, November 13th, 2011 @ 3:00 pm: Vagabond CrossFit Potluck Get Together!

II. Dynamic Specific:
2 to 3 Minutes of Dynamic Movement:
then Ladder of the following movements with lightweights:
10 thru 1 of Kettlebell Swings
10 thru 1 of Air Squats
III. Dynamic Mobility:
Hamstring Banded Stretch(On Ground)
IV. Skill Sets and Conditioning Workouts:
A. Handstand Push-Ups(Elevated), 5 sets of 5
*Level 1*
Handstand Holds x 10 seconds x 5 sets
*Level 2*
Decreased Range of Motion Handstand Push-Ups, 5 sets of 5
*Level 3*
Regular Handstand Push-Ups, 5 sets of 5
*Advanced*
Elevated Handstand Push-Ups, 5 sets of 5
B. 3 Rounds for time of:
Row 400 m
30 Anchored Sit-Ups
*GHD Sit-Ups can be substituted for regular sit-ups for advanced*
C. Back Extensions, 8-12 repetitions x 4 sets @ 3022
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