"Turkey Throwdown"(11.19.2011)

These Moms and their little bundles of joy will be cheering on the Competitors on Saturday at the Turkey Throwdown. Will You Be There?

*The Turkey Throwdown will be held this Saturday, November 19th @ 10:00 am at CrossFit Providence. All who are competing and anyone who is making the trip down to cheer on their fellow Vagabonds, we will be meeting at Vagabond CrossFit @ 7:30 am, and will be leaving Vagabond CrossFit by 7:45 am. So, anyone interested in meeting us there, you are more than welcome, and we can all head down together. If you plan on meeting us down at CrossFit Providence, you must be there by 9:00 am and no later than 9:15 am, to register for the days events, so you can be assigned into heats. Click HERE for directions and Google Map Directions.*

Renee had the biggest improvement on the Re-Test Workout, by improving 97 points better than she did 30 days prior. Great Job Renee and Keep working hard!

I. Vagabond CrossFit Schedule for the Upcoming Week:
A. Saturday, November 19th: Gym Closed due to Turkey Throwdown Competition(Come cheer on your fellow Vagabonds as they compete)
B. Sunday, November 20th: Class Time @ 10:00 am
C. Monday, November 21st: Regular Class Schedule
D. Tuesday, November 22nd: Regular Class Schedule
E. Wednesday, November 23rd: 6:00 am, 7:30 am, 9:00 am, 12:00 pm, 4:30 pm, 6:30 pm
F. Thursday, November 24th: 9:00 am Class only
Friday, Noveber 25th: 10:00 am Class only
II. CrossFit Providence/CrossFit Craic/Vagabond CrossFit Turkey Throwdown Competition Workouts for Saturday, November 19th, 2011:
Workout 1:
21-15-9 of:
Hang Power Cleans @ 95/65, 75/45
Lateral Burpees
Workout 2 and Workout 3:
A. Find Your 5 Rep Max Front Squat in 5 Minutes.
*You have 25 seconds to complete 5 reps of front squat, once the barbell leaves the ground. The barbell must come from the ground.*
B. AMRAP 90 Seconds of:
Single Unders= 1 Point, Double Unders= 2 Points, Triple Unders= 3 Points
Workout 4:
Start: Row 500 m
5 Rounds of:
9 Deadlifts @ 185/155, 135/95
12 Box Jumps @ 24/20, 20/16
15 Wall Balls @ 20/14, 14/10
End: 300 m Sprint
Get Ready for Some Fun!