* Monday, October 10th, 2011 Columbus Day Holiday Schedule: Regular Class Schedule, No Changes!*

 
I. Updates and News Surrounding Vagabond CrossFit:
A. No Grain Challenge Meeting on Wednesday, October 12th, 2011:
Some of the girls and guys will be meeting after the 9:00 am class on Wednesday to discuss options and switch recipes for the No Grain Challenge on Wednesday, October 12th, 2011. It will take place after the 9:00 am class, and all Vagabonds are welcome to attend to get a better understanding of the Challenge, but also get some pretty good ideas from different people in the gym. All are welcome and encouraged to join in the discussion!
B. Vagabond CrossFit Halloween Party:
The Vagabond CrossFit Halloween Party will be taking place this Saturday, October 15th, 2011 @ 7:00 pm at Annali’s House in Canton. All are strongly encouraged to join in on the festivities, and have a great time with your fellow gym members. Costumes are strongly encouraged and a great party attitude is mandatory. The Vagabond CrossFit Halloween Party invitation is on Facebook with all directions and where it will be taking place. Please Bring Your Own Beer, and this will be the last hooray before the No Grain Challenge, so enjoy it and get your eat on!
Directions and Location of Party:
Saturday, October 15th, 2011 @ 7:00 pm
Address and Location: 1375 Washington Street, Canton, Massachusetts
Best Parking Advice: Park on Draper Street.
Please ask questions during the week if you plan on attending. Remember these events are made for you guys and meant to have a good time, and get away from the gym! So, please plan on coming and have a great time!
C. Vagabond CrossFit/CrossFit Providence/CrossFit Craic Turkey Throwdown:
The Friendly Competition between these three gyms will take place on Saturday, November 19th, 2011 and all Vagabonds are strongly encouraged to take part in this great opportunity to have fun in a friendly, competitive atmosphere. All levels are welcome, and anyone can participate in the event. We have created the workouts to fit everyone’s physical ability, so please do no worry about the workouts because EVERYONE can participate in them. It will be like we do at the gym, there will be levels and scaled divisions for all! If you do not plan on competing, we ask that you at least show up, and cheer on your fellow gym members and crossfit counter parts, because it will be a great event!
 

 
II. Dynamic Specific:
Catalyst Athletics Standard Warm-Up x 7 to 10 Minutes
III. Dynamic Mobility:
1. Anterior Hip x Lunges Positions
2. Anterior Hip x Spiderman Position
IV. Strength and Conditioning:
A. High Bar Back Squat, 3-3-3-1-1-1
B. 5 Rounds for time of:
7 DB Thrusters @ 45/30
11 Burpees
*Level 1*
5 Rounds of:
7 DB Thrusters @ 30/15
11 Burpees(No Jump)
*Level 2*
5 Rounds of:
7 DB Thrusters @ 35/20
11 Burpees
*Level 3*
5 Rounds of:
7 DB Thrusters @ 45/30
11 Burpees
*Advanced*
5 Rounds of:
7 KB Thrusters @ 53/35
11 Burpees
Post Weights Used and Time to Complete to Comments.