Al going gorilla on Ball Slams!

*Vagabond CrossFit Olympic Lifting Class on Tuesday, January 10th @ 6:35 pm. Come into these speciality classes to reach those goals for 2012. Click HERE to see workout of the day for the Olympic Lifting Class.*

Frank and Scott, some of the many new faces at Vagabond CrossFit!

*Click HERE to read a great article on having a Do Not Quit Attitude in the Gym. It is post from a close friend, Pat Padgett, who runs a daily blog on lifestyle changes, and his everyday updates with his life within CrossFit.*

I. Dynamic and Mobility Specific Prep Warm-Up:

3-5 minutes of Z1 work
+
2 rounds of
powell raise x 4/side
parellet hold x 15 sec.
wall angels
+
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1 and Level 2*
A. Romanian Deadlifts, 3 sets of 6-8 repetitions @ 3020
B. For Time of the following movements:
60 Thrusters For Time @ 95/65, 74/45
*Every time barbell is dropped, you must complete 20 Abmat Sit-Ups*
B. Competition Phase:
A. 120 Swing For Time @ 53/35
*Every time dropped, you must complete 10 Burpees*
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