VAGABOND CROSSFIT WOD-10/26/09Faces of Determination!! This week marks the beginnings of our new strength program, as we finished up on our 2 month strength program working towards our 1 rep max in 8 movements that were hand selected by myself...

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VAGABOND CROSSFIT WOD-10/25/09 REST DAY VAGABOND NEWS: Just to give everyone the heads up, we are on the verge of moving out in the coming two months.. I have to figure our some details for Vagabond, but we are looking at possibly a move in date...

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VAGABOND CROSSFIT WOD-10/24/09 In the Shadows we Prevail at Vagabond CrossFit!! Warm-Up: 750 m Row then 7-8 minutes of Dynamic Mobility Stretching Lunge Stretch with Twist Spiderman Lunge Seated Posterior PVC Dislocates Kipping on Bar I have...

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VAGABOND CROSSFIT WOD-10/23/09 Warm-Up: 3 Rounds at your own pace of the following: Samson Stretch x 10(5 each leg) Sit-Ups x 15 Push Jerk(45 lbs) x 7 Strength WOD: Back Squat 2-2-1-1-1 Met-Con WOD: Due the following of: Row 500 m Rest 1:00 min...

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VAGABOND CROSSFIT WOD-10/22/09 Vagabond News: I would like to welcome an old friend from high school who gave me a call a few days ago to the Vagabond Garage. Welcome, Fitz, and cannot wait to see your improvement over the next few months. Colin...

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VAGABOND CROSSFIT WOD-10/21/09 Vagabond News: Notice to all Vagabonds, we cannot park on the sidewalk anymore, since the police got involved and said we were being a problem. So for now on park down at the church parking lot… Thanks for...

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VAGABOND CROSSFIT WOD-10/20/09 Skill Warm-Up: Coach B Drills- Snatch Progressions WOD: Heavy Snatch- Go for Your 1 Rep Max2-2-1-1-1Do a couple of warm-ups at a weight you know that you can get, then hit the WOD hard with 2 rep maxes that you set...

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