Turkish Get-Up/Run


VAGABOND NEWS: The schedule for the following three days for the garage will change…

Friday:10/16/09- 9:30 to 11:30 am/ 4:30 pm to 6:00 pm

Saturday and Sunday- Closed

One of our own will be going down to New Jersey to obtain his Level 1 Certification. Ross is making the venture down to Guerilla Fitness in Montclair, New Jersey to hone in on his CrossFit Skills and I myself will be making the venture along side him. So, the garage will be closed on Saturday and Sunday and will re-open on Monday for its regular scheduled hours. I will post workouts on the webpage for Saturday and Sunday, so that you can complete them on your own on your own time.

Skill Warm-Up:

Pull-Up Ascension Ladder(Light Work)

1-2-3-4-5 then back down from 5-4-3-2-1

Strict Pull-Ups

Met-Con WOD:

5 Rounds for Time of:

Turkish Get-Up x 10( 5 each arm)

Run 400 m

Burpees x 12

Jeff Martone teaching the Turkish Get-Up/Sit-Up