*Garage Games this Weekend at CrossFit HomeBase in Canton*

We have close to 20 plus Vagabonds competing in the Garage Games this weekend at CrossFit HomeBase in Canton. There will be regular scheduled classes throughout the weekend, but we encourage Vagabonds to come and support their fellow Vagabonds in the Garage Games Competition. The workouts will go from 9 am to about 4 pm, so please come and support your Gym!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 2013. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin Monday, June 24th, 2013. There are no more than 6-8  people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at vbcrossfit@gmail.com or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankels, hips, t-spine
+
3-5 minutes of workout prep
wall angles
goblet squats facing the wall
db ext. rot.
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions
Start: 400 Meter Run
Then 14 Minute AMRAP of the following:
5 Burpees
7 Ring Rows
10 KB Deadlift
Row 250 Meters
B. Fitness Phase:
Maximum Aerobic Power Session:
Start: Row 750 Meters
Then complete the following of:
10 Rounds for time:
5 Hang Power Cleans @ 95/65
5 Lateral Burpees Over Barbell
Time Cap: 25 Minutes
C. Competition Phase:
Rest Day
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