"Sunday Squat Day"(9.12.2010)

Different Scaling Options for Pistols(Anything Can Be Scaled!!)
1. Pole Assisted Pistols(Top Picture)
2. Weight Assisted Pistols(Middle Picture)
3. Full Range of Motion Pistols(Bottom Picture)

I. Upcoming Events at Vagabond CrossFit:
The Pull-Up Clinic will be taking place at Vagabond CrossFit next Saturday, September 18th, 2010 @ 10:00 am. There are only a couple of spots left open, so please make sure you put your name on the board. The Pull-Up Clinic will review the functional aspect of the pull-up, and the certain skills you need to perform a kipping pull-up and or a butterfly pull-up. We will go over drills and basic skills to work towards your first pull-up, or trying to string 20 pull-ups in a row.

PULL-UP CLINIC(10$), Saturday, September 18th, 2010 @ 10:00 am

II. Sunday Squat Strength Day:
The gym will be open from 4:00 pm to 5:00 pm on Sunday, September 12th, 2010. We will be progressing into our second day of our program. Everyone is welcome to attend to build upon their back and front squat numbers.

III. Sunday Strength Workout of the Day:
A. Front Squat @ 78%, 3 reps x 6 sets
B. Back Squat @ 70%, 3 reps x 6 sets