"The Great Ascension"(8.2.2011)

7 Months Pregnant and still going strong! These girls have alot to be proud of! Do you know anyone pregnant? Tell them Vagabond CrossFit has a specific program just for expectant mothers!

* New Early Morning Class Schedule will take effect on Monday, August 8th, 2011. The 5:30 am class time will be move to 6:00 am starting on the effective date for the remainder of 2011.*

I. Updated Class Schedule for the remainder of 2011:
New Schedule will take effect on Monday, August 8th, 2011:
Morning Classes: 6:00 am, 7:30 am, 9:00 am,
Afternoon Classes: 12:00 pm( Monday, Wednesday, and Friday), 4:30 pm, 5:30 pm, 6:30 pm

Any ideas for Class Schedule, possibly a 7:00 pm class on Monday, Wednesday, and Friday, let us know, and if we see interest, it could happen?

Annali and Brett have been a welcome addition to the Vagabond Community!

II. Strength and Conditioning Workouts of the Day:
A. Skill Sets and Skill Warm-Up of the following: (Push Jerk)
B. Push Jerk, build to a tough single with a 12 Minute Time Limit,
C. “The Great Ascension”(AMRAP 20 Minutes of):
5 Squat Cleans @ 135 lbs/95 lbs
10 Toes to Bar
Run 200 m

*Level 1*
Weight @ 85/55
*Level 2*
Weight @ 105/75
*Level 3*
Weight @ 135/95

Gymnastics Class @ 5:30 pm on Tuesday, August 2nd, 2011

Post Weights Used and Number of Rounds Completed to Comments.