"Come Celebrate and Honor, Robin Johnson Taylor, for our Breast Cancer Fundraiser and Awareness Workout @ 9:00 am"(3.2.2013)

*Breast Cancer Charity Workout on Saturday, March 2nd, 2013 @ 9:00 am in honor of our own Robin Johnson Taylor, and in memory of her sister, who recently passed away from Breast Cancer*

*We will be kicking the Fundraiser off at 9 am, and depending on how big of a crowd we get, we will run 8 to 10 person heats, just to ensure safety, and create an atmosphere of community and support!*

  Reminder this fundraiser is for a great cause and also in honor of our own Vagabond, Robin Johnson Taylor, who is going through her second bout with breast cancer and her sister who recently passed away from this tragic disease. We encourage as many Vagabonds to attend this charity workout for the benefit of the ELLIE FUND, and also to show support for our own Vagabond!  Please CLICK HERE to see more information about the Ellie Fund, in which we will be supporting during this fundraiser. We are asking all Vagabonds to show their support, and are recommending if you plan on attending, then please think about making a $20 donation towards the Vagabond Goal.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 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, March 25th, 2013. There are no more than 4-6  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:
Coaches Option x 7 to 10 Minutes
+
Review of Workout for Breast Cancer Awareness Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester and/or Aerobic Power Tester
This will be a day for giving back to others who are suffering. We will be performing this Breast Cancer Memorial Workout for all those who died or who are fighting Breast Cancer.
“You Are A Fighter Workout”
For Time of the following:
50 Kettlebell Swings
50 Air Squats
30 Burpees
40 Box Jumps or Step Ups
30 Ring Rows
Rest 3:00 Minutes
50 Kettlebell Swings
50 Air Squats
30 Burpees
40 Box Jumps or Step Ups
30 Ring Rows
B. Fitness Phase:
Aerobic Power Tester
This will be a day for giving back to others who are suffering. We will be performing Breast Cancer Memorial Workout for all those who died or who are fighting Breast Cancer.
“You Are A Fighter Workout”
For Time of the following:
50 Kettlebell Swings
50 Goblet Squats
30 Burpees
50 Box Jumps
50 Pull Ups or Ring Rows
Rest 3:00 Minutes
50 Kettlebell Swings
50 Goblet Squats
30 Burpees
50 Box Jumps
50 Pull Ups or Ring Rows
C. Competition Phase:
Athletes Choice of the Following Workout
“You Are A Fighter Workout”
For Time of the following:
50 Kettlebell Swings
50 Calorie Row
40 Burpees
50 Box Jumps
50 Pull Ups
Rest 3:00 Minutes
50 Kettlebell Swings
50 Calorie Row
40 Burpees
50 Box Jumps
50 Pull Ups
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