New Class Time has started at Vagabond CrossFit @ 7:15 pm- Monday thru Thursday- You asked for it, so we delivered, so now its time for you to step up and come into class.
I. Skill and Conditioning Workouts of the Day:
A. Pistols Skill Work, 3 sets of 10 reps on each leg, rest as needed between sets
*This will be a skill based warm up and will be a regular occurence back at Vagabond to practice our Skills.*
B. “This is Why I am Hot”( AMRAP 15 Minutes of):
5 Burpee Box Jumps @ 24/20
7 Push Press @ 115/75
9 Kettlebell Swings @ 55/35
Burpee Box Jumps @ 20/16
Push Press @ 75/55
KBS @ 44/25
Scale up to 135 lbs on Push press and 70 lbs on Swings
II. Fight Gone Bad Fundraiser and Workout on Saturday, September 17th, 2011 @ 11:00 am at Vagabond CrossFit:
I just want to say thank you to everyone who has donated thus far, and are already halfway to our goal. However, let’s not get complacent and forget to donate in the coming weeks. This is a great cause that supports Livestrong, which is a cancer foundation, and also the Wounded Warriors Project for service men and women wounded or killed in action. Any amount of donation helps and is greatly appreciated by Vagabond CrossFit. Let’s reach our goal and go beyond it!
Click Here to Donate on the Fundraising Page.
Also, we will be doing a workout on Saturday, September 17th, 2011 @ 11:00 am at Vagabond CrossFit. The workout will be “Fight Gone Bad”, which is a classic CrossFit Workout. On this date, hundreds of other affilates will be participating at their own gyms, and would be great if everyone could circle this date on their calendar and BE AT VAGABOND CROSSFIT! A little time for those who gave their lives is just a small token of our appreciation for those who gave their lives.
*PRIZES WILL BE GIVEN OUT TO TOP PERFORMERS AND FOR MOST SPIRITED, oh yeah!*
III. Kelly’s Last Week at Vagabond CrossFit:
KellyAnn will be leaving Vagabond CrossFit and will be moving onto bigger and better things as she begins her training in the United States Amry as a Nurse. Kelly has been with us for almost 18 months, and she has grown leaps and bounds. I am sad to see her leave, but I know she is moving onto great things and will represent our country very well. If you have a chance to say bye to her, please come into the afternoon classes, and wish her a farewell! Kelly has been a staple inside Vagabond CrossFit over the last 18 months, and I am so proud of her accomplishments over that time. She has graduated college with high honors, passed her Nurses Exam, scored a perfect score on her PFT Test for the Army, has won two major powerlifting competitions, and that is just the half of it. Her work ethic is by far the best I have seen in a long time, and her hard work has paid off. She sacrificed her college lifestyle for the gym, but in the overall aspect, she has gained so much more in these last 18 months. I am proud she has been part of Vagabond CrossFit, and she will always be a VAGABOND, no matter where she ends up!
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