"The Final Tune"(5.13.2011)

Angel has been a consistent 5:30 amer and has been truly dedicated to reaching his goals! He is a great example of someone who works hard and in the end will pay off!

I. Beat the Streets Van Crew:
For everyone who is going to be riding down in the van to New Jersey for the Beat the Streets Fundraiser this weekend, we will be meeting at Vagabond CrossFit at 9:45 am on Friday Morning. We will be leaving the Vagabond parking lot by 10:00 am, so please be on time and ready to go. Our goal is to get down to New Jersey by 6:00 pm, since Kevin will be attending a seminar offered by Olympian Kendrick Farris at 7:00 pm. Please be on time and ready to go. Everyone else who will be taking their own transportation, please give us a call when you arrive at the hotel, to make sure you arrived in the Tri-State Area safe and sound! Get ready for a great weekend! Also, donations are still be accepted up until 9:00 am on Friday morning!
II. Class Schedule Revised for the weekend:
Friday Class Times:
5:30 am, 6:30 am(On Ramp), 7:30 am, 9:00 am, 4:30 pm, 5:30 pm, 6:30 pm, 7:30 pm(On Ramp)
Saturday Class Times:
10:00 am, 11:00 am, and 12:00 pm
Sunday Class Times:
Gym closed to new equipment being measured and some slight renovations being done in the gym.
*Regular scheduled classes will return to normal on Monday, May 16th, 2011*
*Enjoy your weekend and get your workout in on Saturday!
III. Dynamic Warm-Up:
“Vagabond Warm-Up”
Press Progressions:
Shoulder Press
Push Press
Push Jerk
IV. Mobilization Piece:
1. Lacrosse Ball Work: Scapula and Deltoids- 2 Minutes each side
V. Strength and Conditioning Workouts of the Day:
A. Push Press, 5 sets of 3, Climbing Sets
*Compare to May 6th, 2011*
*On the last set, try to beat your weight from May 6th, 2011*
B.”The Final Tune”(AMRAP 20 Minutes of):
3 Chest 2 Bar Pull-Ups
6 Wall Balls @ 20/14
9 Kettlebell Swings @ 55/35
12 Box Jumps @ 24/20
*Level 1*
AMRAP 15 Minutes of:
3 Body Rows
6 Wall Balls
9 Swings @ 35/25
12 Box Jumps @ 20/16
*Level 2*
AMRAP 20 Minutes of:
3 Pull-Ups
6 Wall Balls
9 Swings @ 45/30
12 Box Jumps @ 24/20
*Level 3*
AMRAP 20 MInutes of:
3 Chest to Bar
6 Wall Balls
9 Swings
12 Box Jumps
Post Weights Used and Number of Rounds Completed to Comments.