"Super Sunday"(2.5.2012)

Nice setup position by Kelsey, and Coach John with a watchful eye!

A. *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 be on CrossFit Vagabond’s Team.*

B. *Schedule for Sunday, February 5th, 2012:

10:00 am Group Class Time

Dave fesh off the On Ramp and hitting it hard!

A. Dynamic and Mobility Prep Warm-Up:
5 minutes of Z1 work
3 rounds of
wall angels x 5
back extensions x 5
kb swing, eye level x 5
Squat Openers Against the Wall
B. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
Complete the following in Ten Minutes:
Row 1600 m, with the remaing time, complete as many Wall Balls as possible with time left over after 1600 m Row.
B. Competition Phase:
60 Minutes x Mobility or Skill Work
Post Results to Comments.