Vagabond CrossFit will have an 8:15 am Class this Saturday, and then Dr. Mike’s Lecture begins at 9:30 am

I. Dr. Mike Molloy Lifestyle and Nutrition Lecture this Saturday, August 6th, 2011 @ 9:30 am:
This is a must attend event for all Vagabonds, and please take advantage of learning some great information with a very intelligent person in this field. If you are wondering how to dial in on your nutrition, and get some good tips, then this is the lecture to attend. At only 50 dollars for the whole day, all Vagabond are getting a great deal and should take advantage!
The day long seminar (9:30-3:00) will explore how to manage your food and lifestyle to improve weight loss, increase performance and manage inflammation. You will learn how and why people become fat and how we can tip the balance in favor of weight loss. You will also learn why some foods cause us to become chronically sick and how removing them from your diet can cause profound benefits for a range of chronic diseases. Most importantly, you will learn how to implement these changes to your diet in an easy and effective manner.
Topics will include:
macronutrient ratios
supplementation
probiotics
the importance of sleep
connection between health and mood
*Mike has worked in the medical research community for almost a decade on topics ranging from muscle regeneration to immunology and vaccine research. Additionally, he has three years of experience in the Crossfit community both as an athlete and as a coach of individuals and teams.*
Reserve your spot with Kevin ASAP. Cost is 50 dollars for the whole day.

II. “Saturdy Sweat Fest Workout of the Day”:
“D-Day”(4 Rounds for time of):
15 Burpees
15 Front Squat(from the floor) @ 115 lbs/80 lbs
15 Box Jumps @ 24/20
15 Deck Power Cleans @ 115 lbs/80 lbs
*Advanced*
Scale up to 135 lbs on Front Squat and Power Cleans