"The Illest"(2.19.2011)

Vagabond CrossFit Nutrition Seminar will begin at 9:00 am and run until 3:00 pm. We will be having a 7:30 am class for any Vagabonds who want to get a workout in to start their weekend off right!

I. Vagabond CrossFit Nutrition Seminar:
The Vagabond CrossFit Nutrition Seminar will begin at 9:00 am. Please be on time for this event, as it will kick off right at 9:00 am. Mike Molloy will be running this seminar and give some great information. There are still a couple of spots left open, so anyone who wants to join is more than welcome to attend. The cost of the seminar is 40$. This will be very beneficial to your overall well being and health. I am very excited to have Mike Molloy coming to Vagabond, not only is he a close friend, but he is very intelligent and has some great information to offer. Mike has worked in the research field for almost ten years and is currently taking a job as a researcher down in Washington D.C. in the month of March.
II. Vagabond Schedule for Saturday, February 19th, 2011:
Vagabond CrossFit will hold one am class on Saturday. The class time will be 7:30 am. So anyone who is attending the seminar is strongly encouraged to join in for the workout and start the day off right. If you are not attending the seminar, you are more than welcome to join the 7:30 am class for a great workout and a great way to start off your weekend!
III. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Shoulder Extensions
Shoulder Partner Stretch
Shoulder Band Hangs
Lacrosse Ball Work(Upper Back Area)
Lunge Complex
Coach B Warm-Ups
IV. Metabolic Conditioning Workout of the Day:
“The Illest”(6 Rounds for time):
5 Power Cleans
7 Burpees
10 Box Jumps
*Level 1*
Power Cleans @ 80/55
Box Jumps @ 20/16
*Level 2*
Power Cleans @ 105/70
Box Jumps @ 24/20
*Level 3*
Power Cleans @ 115/80
Box Jumps @ 30/24
V. Competitors Schedule Workouts of the Day:
Rest Day
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