"Aerobic Thursday for Lifestyle + Fitness Phase + Garage Games Competition this weekend"(8.15.2013)

*Garage Games Competition this Sunday, August 18th, 2013*

This weekend a good amount of Vagabonds, close to 40 members will be participating in the Garage Games Competition being held in Waltham, Massachusetts. We are asking all Vagabonds to come and support their gym, as we have many first time competitors competing in their first local competition. The support would be greatly appreciated, and look forward to a great Sunday.

For those competing in the competition this weekend, here is the recommended schedule for the remaining week:

1. Thursday, August 15th: Perform Workout in Lifestyle or Fitness

2. Friday, August 16th: Perform Workout in Lifestyle or Fitness @ Light Intensity

3. Saturday, August 17th: Meet @ Vagabond at 9:45 am to talk about workouts and rules surrounding competition and some guidance.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 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, August 26th, 2013. There are no more than 5-7  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 [email protected] 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:
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankels, hips, t-spine
3-5 minutes of movement prep
goblet squats x 5
wall angels x 5
single unders x 10
100m run
II. Phases Strength and Conditioning
A. Lifestyle Phase
CrossFit Tester/Aerobic Tester
Four Rounds for Quality of:
Thrusters x 10 repetitions(Athlete chooses weight on barbell or Dumbbells can be used for new client)
Run 400 Meters or Row 500 Meters(If it is Raining)
B. Fitness Phase
Aerobic Tester/CrossFit Tester
4 Rounds for time of the following:
Run 400 Meters
15 Russian Kettlebell Swings
Row 500 Meters
C. Competition Phase
Rest Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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