"CrossFit For Hope and Masters Competition"(6.9.2012)

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.

We will be performing the CrossFit For Hope Charity Workout on Saturday, June 23rd @ Vagabond, and following the charity workout, we will be having our ANNUAL VAGABOND COOKOUT all day and night. We strongly encourage all Vagabonds to participate in the Workout and then hang out after for the Vagabond Cookout. This is a big day for Vagabond, because we have been working hard to raise money for this charity, and also to celebrate our Year Anniversary of being in the town of Easton, by celebrating by having our Annual Cookout.

We will be performing this workout on Saturday, June 23rd to represent those children suffering through Childhood Cancer!

*Saturday, June 9th Class Schedule: 9:00 am Group Class and then down to Rhode Island to cheer on our Vagabonds in the Master Competition.*

 *Vagabonds Heading Down to Rhode Island for Masters Competition*
We will be having some of our Masters Vagabonds heading down to Rhode Island for the Ocean State CrossFit Masters Competition in Warwick, Rhode Island. It is only a 45 minute drive from Vagabond, and we will be leaving Vagabond right after the 9:00 am class. Everyone is welcome, and strongly encourage to cheer on your fellow Vagabonds, as they take on some serious workouts, and give it their all throughout the day. The competition will start at 9:00 am and will run until about 5:00 pm. We will be leaving Vagabond right after the 9:00 am Saturday Group Class.
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 18th, 2012. Contact us for more information and to sign up.*
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 18th . 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:

Coaches Option x 7 to 10 Minutes

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
“Backwards Nancy”
5 Rounds for time of:
Run 400 Meters
15 Back Squats @ 95/65, 75/45

B. Competition Phase:
10 Rounds for time of:
12 Burpees
12 Toes to Bar

Post Results to Comments.