I. Weekly Schedule Change Only For This Week:
Wednesday thru Friday: 7:30 am, 9:00 am, 4:30 pm, 6:30 pm
Saturday: 9:00 am
Sunday: 8:30 am(Running Club) and 10:00 am

II. Race Around the Lake Message from Organizer, John Farren:
I hope you had a safe and happy Independence Day and you are back to the gym. I am communicating the status of the 24 Hour Around the Lake Race that will be taking place on Friday July 29 & July 30 2011 at Lake Quannapowitt in Wakefield Massachusetts. Vagabond Crossfit has a relay team consisting of up to Eight (8) VBC members. Currently their are a few spots left and they will be filled based upon request. The cost to run the race is $30.00/person and also includes a race t-shirt, it would be excellent if registration fees were collected by Friday July 22, 2011. I am leaving it open to the group, we can bring our own food/water or we can all contribute to ensure that we are comfortable and well hydrated for the 24 hours. Last year we brought tents and sleeping bags, etc and their will be follow up posts and communication before the event. The event will be a 5k relay race taking place for a total of 24 hours. The current relay race team members consist of:
Kelly
Melissa
Kat
Matt
John Farren
Alex O’Brien
If you are interested in joining the team please sign up at the gym, the next step will be registering online at http://www.racemenu.com/event/show_detailed/7424.
Please sign up at the gym first before you register online. Any questions please do not hesitate to respond to the post or contact me. For more information please visit the following website at
http://www.srr.org/events/annual_events/24hour/index.php
Thank you,
John Farren
III. Strength and Conditioning Workouts of the Day:
A. Front Squat, 5 sets of 3, climbing sets
*Compare to March 31st, 2011 and June 5th, 2011
B. “Squatting Grace”(For Time of the following):
30 Squat Cleans and Jerks For Time
*Level 1*
Weight @ 85/55
*Level 2*
Weight @ 115/75
*Level 3*
Weight @ 135/95
*Advanced*
Weight @ 155/105
Post Weights Used and Time to Complete to Comments.