"CrossFit For Hope Fundraiser Last Week"(6.5.2012)

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.


CrossFit Kids is looking to add classes for TOTS in the summertime for ages 5 thru 8.. Please contact or talk to Coach Heather about your interest in the program.

*Vagabond Olympic Lifting Class on Tuesday, June 5th @ 6:35 pm. Click HERE for Workout.*

*CrossFit Kids Program looking to expand to all ages*

We have received interest from some parents for adding another Kids Class during the summer. We are looking to add a class time for kids ages 5 thru 8 for the summer class time. However, we must get a certain amount of kids to be signed up for this program, so we can plan a program for these age groups. If you are interested in signing your child up during the summer for the age group of 5 thru 8, then please contact Coach Heather Dunlap at her email or talk to her in person, to reserve your spot today!

Contact Heather at the following: [email protected]



*Vagabond CrossFit On Ramp Beginners Class Starts Monday, Juune 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:

5 minutes of movement prep work
2 rounds of
db ext. rot. x 3/side,
wall squats x 5
ring rows  x 5
ghd sit ups x 5
Skill Session Review:
Kipping Pull-Up
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
8 Minutes @ 90% Aerobic of the following:
8 KB Deadlifts
8 GHD Sit-Ups/Abmat Sit-Ups
15 Double Unders/40 Single Unders
Rest 5 Minutes
8 Minutes @ 90% Aerobic of the following:
8 Wall Balls
8 Jumping Pull-Ups/Regular Pull-Ups
15 Double Unders/40 Single Unders
Rest 5 Minutes
800 Meter Time Trial Run or 1000 Meter Time Trial Row
B. Competition Phase:
A. Airdyne 15 seconds max effort x 6 sets, rest 2:30 between sets.
B. 3 Sets of the following: 45 Seconds on the Clock
8 American Swings
3 Fast Burpees
Remaining Time Prowler Push @ light and fast weight
*Rest 3:00 minutes between sets*
C. 3 Sets of the following:
8 Touch N Go Power Snatches @ moderate weight
3 Fast Burpees
15 Second Airdyne
*Rest 4:00 minutes between sets.*
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