Matt has been a great addition to Vagabond CrossFit. Not only his dedication to training top notch, but his willingness to help Vagabond CrossFit in its pursuit of growth can not be matched!
I. Schedule for Sunday, January 2nd, 2010:
10:00 am
11:00 am
II. New Class Schedule for 2011:
Please check the new schedule for times on the Schedule Section of the Vagabond CrossFit Webpage. The new times were made to meet peoples needs for the remainder of the winter season. A new schedule will be in the works for the new facility in April. This class schedule will run through the months of January to March. Please check it out.
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Deadlift(Total Body), 5 sets of 3
*Compare to March 16th, 2010, June 16th, 2010, and October 21st, 2010.*
B. “New Year”(7 Rounds for time):
Row 250 m
Squat Cleans x 7
Burpees x 7
*Phase 1*
Squat Cleans @ 95/65
*Phase 2*
Squat Cleans @ 115/80
*Phase 3*
Squat Cleans @ 135/95
*Competitors*
Squat Cleans @ 155/110
Post Weights Used and Time to Complete to Comments.
Nice height on that box jump, Matt!
A new year which means heavier weights! WOOO bring it 2011!