I. The Marriage of Two Vagabonds:
We will be doing a partner WOD this Saturday to celebrate the marriage of Ross and Melissa, who are my two best friends, and also one of the first two original Vagabonds, and the people who let Vagabond start within their 200 square foot garage. I just want to say thank you for all your support and care throughout these last twelve years that we have known eachother. Both of you are great friends and considered you guys part of my family. Both of you have stuck with me through my bad times and good times and will always be grateful for your support. May you two have many years together and many more with Vagabond CrossFit.
II. Let’s Celebrate the Marriage of Ross and Melissa:
On Saturday, July 10th, 2010 at 9:00 am we will be having a team partner workout of the day to celebrate the wedding of Ross and Melissa. Please show up a little before 9:00 am to warm-up and get ready for a slay fest of a workout. Please come and join in for the workout, for it will be a great community experience and also to wish Ross and Melissa good luck on their new journey of love!!
III. Schedule for Saturday, July 10th, 2010:
Gym will be only be open from 9:00 am to 10:00 am for the Partner Workout Challenge. Please show up by 8:45 am to warm-up and get ready, so we can can start the workout by 9:00 am.
IV. Endurance and Running Class:
All who signed up for the running and endurance class, we will be meeting for our first class on Sunday, July 11th, 2010 at 10:00 am at the Vagabond Facility. We will have a guest speaker, Ken Schaefer, who is a friend of mine, and also a Pose Running Coach. This is a great asset to have, so we can go over Pose Running Drills, Video Anlaysis, and do a workout. Please bring your running shoes, some bottled water, and a desire to learn!
V. Partner Workout of the Day:
“Wedding Crashers”
Start: 1200 m Run
then…
10 Rounds of:
10 Clean and Jerks
50 Air Squats
30 Box Jumps
…
Finish: 1200 m Run
*Rules for Partner Workout Challenge:*
*One Team Member can only work at a time*
*You and Your team member can partition the reps as needed*
*After every round, you and your team member must complete 12 burpees, you can partition these reps as needed as well*
*The weights used during the workout will be determined on site before the workout*
*Only one barbell can be used for each team member* This meaning, if one team member uses 135 lbs for Clean and Jerk, and the other uses 75 lbs for Clean and Jerk, you must strip the bar every time you switch off*
Post Time to Complete Partner Challenge to Results.