The Wall of Vagabond... More Pictures will be added after the WinterFest Competition... Who Wants to Make it!?

A. *Our Next On Ramp Session starts on Monday, February 20th, 2012. The day of the classes will be Monday, Tuesday, and Thursday. The times of the classes will be 10:30 am or 7:30 pm. Contact Us for more information and get setup on the best Beginner’s Program in the area. Contact us at [email protected] or call us at 508-930-8734.*

B. *The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

*Click Here to Register for the CrossFit Opens and represent Vagabond CrossFit. Make sure you sign up for our affiliate team as CROSSFIT VAGABOND.*

DB External Rotations are a great single joint exercise that strengthens the rotator cuff. Michael working hard at his tempo external rotations.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of Z1 work
3 rounds of
wall angels x 5
wall squats x
Turkish Get-Ups x 5
Hamstring Banded Stretch
II. Lifestyle Phases Strength and Conditioning:
A1. Fitness Phase: Level 1
“Christine”- Compare to December 19th, 2011
3 Rounds for time of:
Row 500 m
Deadlift x 12 @ 1/2 bodyweight for females, 3/4 bodyweight for males
Box Jumps x 21
A2. Fitness Phase: Level 2
“Christine”- Compare to December 19th, 2011
3 Rounds for time of:
Row 500 m
Deadlift x 12 @ bodweight for males and females
Box Jumps x 21 @ 20 inches
B. Competition Phase:
A. Muscle Up Skill Work x 10 Minutes( If you can do Muscle Ups efficiently, then perform On the Minute x 2 reps x 6 minutes)
B. AMRAP 12 Minutes @ 95%:
5 Chest to Bar Pull-Ups
10 Wall Balls
15 Kettlebell Swings @ 55/35
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