"CP Weight Training Day"(3.23.2012)

 
*End of the Opens Celebration BBQ on Saturday, March 24th*
Here at Vagabond CrossFit we realize everyone has put in alot of work over the last 5 weeks, and we really appreciate your support, dedication, and determination over these last 5 weeks. After the Opens Workout @ 10:00 am, we will be having an end of the Opens Celebration BBQ for all Vagabonds, and everyone is invited. Friend, Family, and all Vagabonds are welcome to join and celebrate our accomplishments over the last 5 weeks. Drinks and Burgers will be provided, but we encourage all Vagabonds to bring some dish of some sort to extend the BBQ a little longer for everyone. If you plan on drinking, Bring Your Own Beers, and Make it Happen! Let’s end the Opens on a Good Note, with good friends, and good drinks! We will be starting the heats at 9:10 am, and we will be done by 10:00 am, so I expect a good amount of you to at least hang out for a bit, and enjoy the weather, and some good company.
*Dr. Rich In-House Evals on Saturday, March 24th @ 10:00 am*
Dr Rich will be in house at Vagabond this Saturday at 10:00 am doing free evals and some assessement on anyone wiht any nagging injuries or anything that you want to get checked up on. Alot of people in the gym have been going outside the gym and using Dr. Rich as a second source of knowledge, and getting some fixes, so please take advantage of this opportunity!
*Next On Ramp(Beginners Class) Starts on Monday, April 2nd, 2012*
The On Ramp on Monday, March 12th is sold out and there are no more spots available. However, we will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at either 10:30 am or 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness.
*Vagabond No Grain Challenge*
The Vagabond No Grain Challenge will be making an appearance once again at Vagabond. We will be giving out details, and more information as the time comes around, but we are looking at mid April to be the time we start the Challenge. For all newcomers, who want to lose weight, slim down, and perform better in the gym, this is the challenge to do. We had a huge success rate from our last grain challenge, and we gave our some great prizes. This time the No Grain Challenge will last 50 days, so we can prepare for the summer ahead, and shed some of those unwanted lbs. Not only is this made for weight loss, but we are also trying to build community, and also give you guys a new perspective on how to live this type of lifestyle. The rules are easy and simple, DO NOT EAT GRAINS FOR 50 DAYS! Wait 50 days, and see the results!
Email the following contact to save your spot!
[email protected]

I. Dynamic and Mobility Prep Warm-Up:

5 minutes of movement prep work
+
3 rounds of
trap 3 raise x 3/side
push press x 5
double unders x 5
burpees x 1

+
1 Way Shoulder Stretch
+
Coach B Snatch Prep Warm-Up

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. Deadlift @ 31×2 x 2-3 reps x 4 sets, rest 1:00 minutes
A2. Box Jumps x 30 second amrap x 4 sets, rest 2:00 minutes
A3. FLR x 30 seconds x 4 sets, rest 3:00 minutes
B. For Time of the following:
30 DB Shoulder to Overhead
Run 800 meters
60 Goblet Squats

B. Competition Phase:
Rest Day and Prepare for Opens Workout 12.5

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