"CrossFit For Hope, Kids Classes, and Masters Competition"(6.8.2012)
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 Need less than $300 to reach our goal as a gym. We have done a great job raising the money so far in a short period of time, but I think we have to reach our goal. Any dollar counts, and we have only two days left to reach our goal. Please click on the link to the right, and make your donation NOW!
* Kids and Tots Class for the Summer Session*
Coach Heather has posted the information for the Kids Class this summer, and also some opportunities for younger kids as well. If you are a parent with a child between the ages of 5 to 8, and 9 to 13, then please read Coach Heathers information, or see her as soon as possible to register your child for the summer class. She will need at least 4 children between the ages of 5 and 8 to start a Tots Class for the summer. Email or see Heather in person for more information.
*Master’s Competition in Rhode Island*
We have some Master Vagabonds competing in this weekends, Master Competition down in Rhode Island. Some of us will be heading down to the competition after the 9:00 am class on Saturday, to help support and cheer on our fellow Vagabond. We strongly encourage anyone to make the short drive down to cheer on your fellow Vagabonds, and see a great local competition being held in our area.
*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:
5 minutes of movement
3 rounds of
wall squats x 5
wall angels x 5
back extensions x 5
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Back Squat, 5.5.5, rest 2:30 between sets.(Compare to April 16th, 2012)
B. Level 2: Weighted Pull-Ups, 3-3-3
Level 1B: Strict Pull-Ups 7-10 reps x 3 sets
Level 1A: Strict Body Rows x 10-12 reps x 3 sets
*Rest 2:00 minutes between sets*
C. 4 Sets of the following:
6 Power Cleans @ Moderate Weight and Fast.
40 Seconds on the Rowing Machine: Fast and Hard
*Rest 3:00 Minutes between sets.*
B. Competition Phase:
A. Snatch, 126.96.36.199.1, rest as needed between sets.
B. Snatch Touch N Go x 5 reps @ tough weight x 5 sets, rest 60 seconds between sets.
C. 7 Rounds for time of:
10 Deadlifts @ 225/135 lbs
14 Ring Push-Ups
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