"Bring a Friend Day @ 9:00 am + Competition Phase Class @ 10:00 am"(7.26.2014)

*Vagabond Bring a Friend Day on Saturday, July 26th @ 9:00 am*

You’re invited to experience Vagabond CrossFit on Saturday July 26th at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event!

Vagabond CrossFit is a fitness community located in Easton, MA that is dedicated to ongoing achievement of health and fitness goals. Vagabond is a place of strength and conditioning that will enhance one’s life through sport, fitness and support. Through a well thought out program, Vagabond will put you on the right track for sport, fitness, or simply a healthy lifestyle.

*Vagabond Schedule for the Weekend*

1. Saturday, July 26th: 9:00 am Bring a Friend Day(Lifestyle/Fitness Phase)

2. Saturday, July 26th: 10:00 am Competition Phase Class

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder/Bring a Friend Day
Complete 10 Round as a Team:
Run 200 Meters or Airdyne 12-15 Calories
12-15 Goblet Squats
12-15 Anchored Partner Sit-Ups
8-10 Burpees
B. Fitness Phase
Partner Workout/Community Builder/Bring a Friend Day
Complete 10 Round as a Team:
Run 200 Meters or Airdyne 12-15 Calories
12-15 Goblet Squats
12-15 Anchored Partner Sit-Ups
8-10 Burpees
C. Competition Phase
Oly Pulls + Oly Pulls + Aerobic Moderate %
3 Sets of the following @ aerobic moderate pace:
15 Burpees
15 Toes to Bar
15 Box Jumps
Run 400 Meters
15 Chest to Bar Pull-Ups Unbroken
15 Shoulder to Overhead @ 135/95
15 Burpees
Rest 7 minutes between sets
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