*Vagabond CrossFit Schedule for the Weekend of Saturday, December 31st, 2011 and Sunday, January 1st, 2012*
Class Schedule for Saturday, December 31st, 2011: 9:00 am Class Time:Team Workout will be performed on this day, and we are hoping to see a good turnout, to end the year of 2011 with a BANG!
Class Schedule for Sunday, January 1st, 2012: 10:00 am Class Time
I. The End of 2011 at Vagabond CrossFit:
The Year of 2011 was a great year for Vagabond CrossFit. We went over the 100 member mark, and are still growing each week with new members, and our On Ramp Program is full every week. People in the gym have made huge gains and accomplishments, and I am proud to say how each one of you have grown over this time. We have moved into a new location in Easton, Massachusetts, and I am very happy with the results, and the growth of the gym over the last 5 months. When we first started in the garage in Whitman almost two years ago, I never thought we would have got this far. It just goes to show with a little hard work, dedication, and some great help from great people, how far you can go in such a short time.
We have had 4 new babies added to the Vagabond Community, and would like to congratulate the new parents on their accomplishments. Ross, Craig, Melissa, Chrystin, and Elisabeth, congrats on your newborns, and your children are blessed with great parents. We are also expecting some newborn babies in 2012, and we will keep you updated on who the parents are, and when they will be born!
Our first No Grain Challenge in Vagabond History was a huge success with huge losses in peoples weight, waist, and hips. Expect another Challenge to come soon, and expect to see some more great results.
We also had our first competition as a gym, and we had almost 20 members who never competed before, take part in their first competition. With this sudden interest in competing, we have decided to put on another throwdown competition at Vagabond CrossFit in February, and I am pleased to say within the first week, we have had over 25 Vagabond members sign up for the competition!
Without you guys and the hard work that you guys put in, Vagabond CrossFit would not be possible. I want to say a huge thank you to you all, and expect big things in 2012.
Last, but not least, I would like to send a huge thank you to our Vagabond Coaching Staff, who puts the time in each week to make this gym what it is, and give our clients the best training in the southeastern part of the state. Thank you Coach John Dunlap, Coach Heather Dunlap, Coach Ross O’Brien, Coach John Thomas, and Yoga Instructor Lindsay Wadman. Without you guys, Vagabond CrossFit would not have had such a successful 2011, and I am grateful and blessed to have you guys part of Vagabond CrossFit.
II. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work w/ dynamic stretches
*thoracic ext., sprint work with bands
2 rounds of
Goblet Squat to press x 5
Single unders x 25
Body Rows x 5-7
Review of Clean and Jerk
III. Lifestyle Phases Strength and Conditioning:
*All Levels will be performing the Team Workout on Saturday, December 31st, 2011*
A. Team Workout- The End of the Year:
15 Minute AMRAP with a Partner:
7 Clean and Jerks
Row 250 m
*One Team member will perform 7 Clean and Jerks, while the other team member will row 250 m. The team members will switch when each team member is done with their movement. The score of the team workout will be the number of repetitions completed on clean and jerks.*
*The weight for the clean and jerks will be determined by team, and each team member will be place with someone of the same physical fitness and capabilities.*
Post Number of Repetitions Completed to Comments.