"Vagabond/Providence/Craic Throwdown"(11.9.2011)

Triple Extension by Craig in the Wall Ball!

*Vagabond CrossFit Gymnastics Class on Wednesday, November 9th @ 5:35 pm(You want to get better at your skills, then you should attend this class!)*

I. Vagabond CrossFit/CrossFit Providence/CrossFit Craic Turkey Throwdown Competition:
This weekend CrossFit Southie is hosting the final portion of the Garage Games in South Boston. It starts on Saturday and will run until Sunday. Anyone who is interested, check their webpage for directions, and you will get to see some great competition go down in Boston.
However, even though small to comparison, we all know that Vagabond CrossFit, CrossFit Providence, and CrossFit Craic is putting together our own little competition as well. This is a great way for all you first timers who have never competed before, to get a little taste of what it is like. The workouts are all set, and will be posted next Thursday for you all to view and panic over before the big day on Saturday. Remember, this is a fun filled event between three CrossFit Gyms, that have great coaches, and great programmers. Judah Boulet, owner of CrossFit Providence has been involved in fitness his whole life ranging from being one of top rugby officials in the United States to being an accomplished athlete by competing in the Reebok Regionals last year. CrossFit Craic owner, John Mcevoy, is one of the top athletes in our region, and also a great thinker and programmer. This should be a great event, and will give everyone a chance to showcase their skills ranging from the beginner to the advanced athlete. Keep working hard and cannot wait for this event to kick off.
If you have not yet signed up, you still have time, so please do so here.
Click Here to sign up for Competition.

JT working that hip flexor mobility after a workout!

II. Dynamic Specific:
3 Rounds of:
Power Skips x 10 meters
High Knees x 10 meters
Inch Worm x 5 meters
*Coach B Warm-Ups: Snatch Balance Progressions*
III. Dynamic Mobility:
Squat Openers Against Wall
Front Rack Position Stretch
IV. Strength and Conditioning Workouts:
A. Snatch Balance, 3-3-3-1-1-1
B. “Front Squat-a-Thon”(Complete the following for time):
60 Front Squats for time @ 135 lbs/95 lbs
*On the Minute, Every Minute, complete 4 Burpees*
*Level 1*
Front Squats @ 75/50
*Level 2*
Front Squats @ 95/65
*Level 3*
Front Squats @ 115/80
Front Squats @ 135/95
Post Weights Used and Time to Complete to Comments.