"Thruster/Row Collision"(7.2.2010)

I. New Vagabond Shirts Are Coming Soon!
A new batch of Vagabond shirts are coming in. The t-shirts will cost 20$ and will come in all sizes. The basic design will have Vagabond CrossFit in the front with a skull and cross bones in the middle . The back of the shirt will have VBC in big letters and a funky font and then have “Quiet the Voice” underneath. The money spent on the shirts will go towards a large order of PaleoKits from Steve’s Club, that will help fund Steve’s Non-Profit Organization for at risk inner city youth.

II. Schedule for the Holiday Weekend
Friday: Regular Scheduled Hours…
Saturday: Open Gym Time 7:30 am to 12:30 pm
Sunday: Gym will be closed
Monday: 6:30 am, 7:30 am(On Rampers), 9:00 am, 10:00 am, 4:30 pm(On Rampers), 5:30 pm, 6:30 pm, 7:30 pm
Tuesday: Back to Regular Scheduled Hours

III. Dynamic Mobility Warm-Up:
Bend and Touch Toes
Inch Worm
Lunge with PVC Pipe
Shoulder Mobility Circuit
Run 400 m

IV. Skill Development Warm-Up:
Split Jerk Technique
* We will not use any barbells, just introduce proper foot position and overhead position*

V. Strength WOD:
Push Press(5-5-5)(Compare to April 5th, 2010)
VI. Metabolic Conditioning Workout of the Day:
“The Collision”
START: 100 Feet Overhead Barbell Walk
10 Thrusters/Row 250 m
9 Thrusters/Row 250 m
End at…
1 Thruster/Row 250 m
FINISH: 100 Feet Overhead Barbell Walk
* Thruster Scaling Options*
Men- 95, 75, 55
Women- 65, 55, 45
*Overhead Barbell Scaling Options*
Men-135, 115, 95, 75
Women-95, 75, 65, 55

Post Time to Complete Met-Con to Results.