"Annual Vagabond Memorial Day Workout"(5.28.2012)

Please make donation to the CrossFit For Hope Charity Fundraiser. We have until June 9th to reach our goal as a gym, which we have set at $1500. This is an easy goal to reach with the number of members that we have. Please make a donation and give that child a chance to live a long healthy life that we all encountered at their age. If you look to the right hand side of the webpage, you will see link to make donation. It will ask you to sponsor the affiliate, and you can make your donation there by clicking on it.

Great Weekend and Great Vagabond Support!

*Vagabond CrossFit Annual Memorial Day Partner Workout on Memorial Day @ 10:00 am. Please come in and honor those who made the ultimate sacrifice. Only one class @ 10:00 am, so make it count.*

*Our Regular Class Schedule will resume back on Tuesday.*

*We will be having one class at 10:00 am, in which, it will be a partner workout. This is a great way to spend your first part of the holiday with your fellow Vagabonds. Also, this workout is dedicated to all the service men and women who gave their lives for our country. This is one small way to say thank you and honor their lives with hitting a workout named for them. So, please come to the 10:00 am class, and work alongside your fellow Vagabond and honor those who made the ultimate sacrifice for their country. All we have to do is workout, those brave young men and women gave their lives to allow us to live our lives everyday and be safe in our everyday lives.

*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 7:30 pm*

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 June 4th . There are no more than 6-9 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.

I. Dynamic and Mobility Prep Warm-Up:

Coaches Option x 7 to 10 Minutes
Partner Workout Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Competition Phase:
Both Phases will perform this workout to honor those who made the ultimate sacrifice for our country.
Perform the following with a Team of Two:
A. As a Team, you must complete 2800 Meters of Running before you can move onto the next event.
B. After you complete your runs, and you can switch up and just complete a total as a team of running, you move onto the next event, which is:
Finish the following as a team of two, and you can partition the reps as you want, as long as you complete the following:
100 Pull-Ups or Banded Pull-Ups
200 Kettlebell Swings
300 Squats
C. The Third event will be completed after you finished as a team section b:
Complete 150 Burpees as a team of two.
*This workout will be scaled accordingly, and you will be matched up with someone of the same physical ability. Do this workout as a way to honor those who gave their lives for us.*
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