"Sunday Funday"(2.19.2012)

Congrats to all Vagabonds who competed today, and all who cheered them on!!! So proud of you all, and word around streets is, one of the best competitions held in New England during the Winter...

*Sunday, February 19th, 2012 Class Schedule*

10:00 am Class Time

*Monday, February 20th, 2012 Holiday Schedule*

9:00 am, 12:00 pm, 4:30 pm, 5:30 pm

VagaBabies!!!

A. The CrossFit Opens Registration- Less than 4 Days less to register, so get on the registration sign up and represent Vagabond CrossFit, we need your support!

The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

*Click Here to Register for the CrossFit Opens and represent Vagabond CrossFit. Make sure you sign up for our affiliate team as CROSSFIT VAGABOND.*

I. Dynamic and Mobility Prep Warm-Up:
Coaches Choice – 10 minutes of movement prep work
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2(Compare to October 1st, 2011)
Run 400 m @ 95%
Rest 2:00 Minutes
1 Round @ 90% of:
25 Kettlebell Swings
15 Burpees
Rest 2:00 Minutes
Run 400 m @ 95%
Rest 2:00 Minutes
1 Round @ 90%
25 Kettlebell Swings
15 Burpees
Rest 2:00 Minutes
Run 400 m @ 95%
B. Competition Phase:
15 burpees AFAP
rest 2 minutes x 4
+
20 sec. row sprint
rest 2 minutes x 4
+
20 sec. airdyne sprint
rest 2 minutes x 4
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