"Class Schedule and NorthEast Regionals All Weekend"(5.25.2012)

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.


Vagabond Weekend Schedule and Memorial Day Workout Class Schedule:

Friday, May 25th: 6:00 am, 7:30 am, 9:00 am, 4:30 pm, 5:35 pm, and 6:35 pm

Saturday, May 26th: 9:00 am

Sunday, May 27th: 9:00 am

Monday, May 28th(Memorial Day Team Workout): 10:00 am Class Time- Please attend this workout and give your respect to those who made the ultimate sacrifice to protect our country.

*Regionals Update and Meeting Places on Friday and Throughout the Weekend*

You Can Buy Tickets at the Gate, so come on by and cheer everyone on!

The Reebok CrossFit Northeast Regionals are here and they will be taking place right at Reebok World Headquarters in Canton. We strongly encourage everyone to at least attend one day and see some great workouts and some of the best athletes in the whole Northeast of the United States. Our very own, Coach Kevin O’Malley, will be competing and he would love your guys support. I know there is a group of Vagabonds who will be going on Friday morning to set up our area and our tents, so everyone can hang out for the day and weekend. Please call Julie, if you need to find them and hook up with them. They will be getting to Canton on Friday Morning at 8 am, to set up the tent area and everything else along with it. Please contact Julie at 508 269 4645.

For directions and where it is taking place, please CLICK HERE to see.

A few things to consider if you are coming up to regionals:
1.  Wear your VBC shirt’s
2.  Look for the VBC tent in tent city
3.  Bring some food and drinks with you.
4.  Bring chairs if you want something comfortable to sit on between events.  To watch the competition you will probably be standing or on the bleachers.
5.  Stay clear of athletes before they compete, we all love each other, but there is a time when everyone needs to get in their zone and focus on the task at hand.
6.  Bring your LOUDEST voice and get ready to cheer your arses off!  The noise and support from family and friends does wonders in competition and can get the athletes to that next level.
7.  Have fun, walk around, see what is going on in the northeast CF region.


*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:

5 Minutes of Prep Work
3 Rounds of the following:
3 Handstand Kick Ups
10 Wall Squats
5 Burpee Broad Jumps
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Shoulder Press,, work to a heavy set of 1, rest 2:00 minutes
B. KB Swing x 15 reps Unbroken x 3 sets, concentrate on hips back and pressing through hips, rest 2:00 minutes
5 Sets of the following:
5 Hang Power Snatch Tough(Stay at weight)
Row 200 Meters
Rest 2:00 Minutes
B. Competition Phase:
A. Snatch Balance, build to a tough single, concentrate on speed and technique
B. Power or Squat Snatch @ 85%, On The Minute Every Minute x 10 Minutes
C. AMRAP 12 Minutes of:
Deadlift x 5 @ 275lbs/185 lbs
Handstand Push Ups x 5 reps
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